“We’re Not Your Average Gym…”

Monday Started The Week Off With A Bang!!!

And The Rest Of The Week… No Lettin’ Up…

There’s No Doubt… RainCross Is Not Your Average Gym…

We Go Hard… But… There’s Always Science Behind The Madness…

Now… We Can’t Go Crazy Every Single Day… Which Is Why We’re “Taking It Easy” Today…

Now… Most People… Most Gyms… Would Look At Our MetCon Today And Think…

“This Is You Taking It Easy?!?!”

Well… Yes…

Great Work All Week RainCross…

Happy Friday!!!

Remember… No Saturday Sweat Sesh This Week…

Finish Strong!!!

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ALRIGHT… HERE WE GO!!!

Strength/Warm Up…

***I’m Going To Incorporate The Warm Up For The MetCon In With The Strength… Trust Me…***

Bench Press… 

***%s Are Based Off Your 5 Rep Max…***

***Try To Get 10 Reps Un-Broken…***

2×5 @ 60%

2×5 @ 65%

2×5 @ 70%

2×5 @ 75%

2×5 @ 80%

MetCon…

***Push Shots… All Levels… M-20lbs To 10Ft./F-14lbs To 8Ft.***

***KettleBell Swings… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

***DumbBells… ADV: M-45lbs/F-35lbs… Rx’d: M-35lbs/F-25lbs… Sx’d: M-25lbs/F-15lbs…***

***Knees To Elbows… All Levels… MOD: Hanging Knee Raises…***

***Double Unders… All Levels… MOD: Mt. Climbers…***

***Bar Muscle Ups… “SUPER”…***

***Burpee Chest To Bar Pull Ups… All Levels… MOD: DIABLO Presses…***

?? Min TIME CAP!!! I Have A Number In The Back Of My Mind…

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For Time:

500 Meter Row

50 Push Shots

400 Meter Run

40 American KettleBell Swings

300 Meter Run

30 DB “STOHs”

200 Meter Run

20 Knees To Elbows

100 Meter Run

10 (5/5) DB “Snatches”

50 Double Unders

5 Bar Muscle Ups Or 5 Burpee Chest To Bar Pull Ups… TIME!!!

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3…2…1…GO!!!

Mando

5.9.2019 WOD & Scores…