“AFAP x 6…”
As Fast As Possible x 6 Rounds…
6 SHORT MetCons…
Each Short MetCon Should Be An All Out Sprint!!!
Like… Your Lungs Are About To Burst Out Of Your Chest… You Can Taste Blood… That Kinda Fast!!!
You Will Start Each Round @ The Top Of The Min…
No Longer Than A 2 Min Rest After Each Round…
You Will Have 6 Scores…
Example… Some Are Real Scores… Some Are Made Up…
Mando-Rx’d…
Round 1- 2:10
Round 2- 2:02
Round 3- 2:06
Round 4- 2:09
Round 5- 18 KBS/2:03
Round 6-15 KBS/2:24
And That’s All You Get…
I’ll Explain More During The Huddle Up…
Enjoy!!!
And…
Happy Birthday To One Of Our Newest RainCross Athletes… Anthony!!!
You Can Usually Catch Anthony Throwin’ Down With The 5AM Early Bird Crew… Unless He Gets To The Station Super Early & Ends Up Falling Asleep In His Car!!! LOL…
A Very Eager To Learn Individual With Lots Of Heart & A “Want To/Can Do” Attitude… Just After A Few Weeks At The Station… He Told Me How He No Longer Gets Tired Or Feels Weak/Sore While At Work… It’s Amazing How Just A Little Bit Of Exercise Can Change Little/Big Things In Your Life…
I Can’t Wait To See How Far You Will Go In Your Fitness Journey… We Have A Long Way To Go… But… The Other Day… After The WOD… As You Were Walking Out… I Told You “Good Job”… And You Said… “Thanks… I Really Am Trying My Best…”
And That’s All I Ask… Happy Birthday Anthony!!! Happy & Proud To Have You Part Of The RainCross Family!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Snatch Grip Presses… Add Weight Each Set If Possible…
Snatch Press… 3/3/3
Snatch Push Press… 3/3/3
Snatch Jerk… 3/3/3
MetCon…
***KettleBell… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
25 Min TIME CAP…
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For a Total of 6 Rounds:
Studio Run
21 “Un-Broken” American KettleBell Swings
12 Burpees
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3…2…1…GO!!!
Mando
5.22.2019 WOD & Scores…
RainCrossStrengthandConditioning 