Alexa Took 1st Place Last Week…
Let’s See Who’s Gonna Take The Top Spot This Week?!?!
Remember… If You Went “Rx’d” Last Week… You’re Going “Rx’d” This Week… If You Went “Sx’d” Last Week… You’re Going “Sx’d” This Week…
DeadLifts Are The Same Weight For “Rx’d” & “Sx’d”…
Dubbs & Pull Ups For The “Rx’d” Division…
Singles & Ring Rows For The “Sx’d” Division…
No Penalties…
Be Smart About Where You Set Up For This WOD!!!
Good Luck Competitors…
And…
Happy Birthday Brian!!!
Brian Joined Us Last Year On June 23rd… It Took Him Awhile… But… I Think It’s Safe To Say That Not Only Has He Been “Bitten By The Bug”… But Has A Full On Virus!!! Day In & Day Out You Can Find Him Throwin’ Down With The Full House 1630 Crew… (And As I’m Writing This… I Just Saw That He Signed Up For The 7AM Class Today… LOL!!!) He’s Such A Hard Worker… And I Do Mean… DAY IN & DAY OUT!!! He Never “Cherry Picks” A WOD… He Might Get Frustrated As Hell With A Certain BarBell Movement… Or Dubbs… But He Always Shows Up Ready To Learn… Get Better… & Do Work!!! And You Better Believe… When It Comes To Running… This Man Can Do Work!!! I Remember One Time During An 800 Meter Run… I Honestly Thought He “Forgot” & Only Went To The 400 Meter Mark… Well… He Didn’t… He’s Just That Freakin’ Fast… After I Took My Foot Outta My Mouth, I Remember Saying… “Damn Brian… Where The Hell Did That Come From?!?!” He Said… “The BarBells Might Kick My Ass… But Man I Love To Run!!!” He Loves Running So Much That You Can Always Catch Him Going For A Post WOD Run Right After The 1630 Session Is Over…
I Don’t Know What Brought You Into The Station Over A Year Ago… But I’m Glad You Walked In… I’m Glad You Came Back… I’m Glad You Stuck Around… And I’m Proud To Have To Your Apart Of The RainCross Family!!!
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ALRIGHT… HERE WE GO!!!
Strength…
***Using 50% of your 1 Rep Max Bench Press***
5 Close Grip Bench Press Each Round
Rings Dips: 15-12-9-6-3
(MOD: P-Bar Dips…)
MetCon…
***DeadLifts… Rx’d: M-205lbs/F-135lbs…***
***Double Unders… Rx’d: M&F… MOD: Triple Singles…***
***Pull Ups… Rx’d: M&F… MOD: Ring Rows If You’re Competing… If Not… Coaches Choice…***
15 Min TIME CAP!!!
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For Time:
5 DeadLifts
50 AbMat Sit Ups
10 Pull Ups
50 Double Unders
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5 DeadLifts
40 AbMat Sit Ups
10 Pull Ups
40 Double Unders
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5 DeadLifts
30 AbMat Sit Ups
10 Pull Ups
30 Double Unders
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5 DeadLifts
20 AbMat Sit Ups
10 Pull Ups
20 Double Unders
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5 DeadLifts
10 AbMat Sit Ups
10 Pull Ups
10 Double Unders… TIME!!!
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3…2…1…GO!!!
Mando
7.2.2019 WOD & Scores…
Presses & Snatches…
RainCrossStrengthandConditioning 