“DeadLifts & Gymnastics…”
Oh… And Some “Abs”…
DeadLifts Will Be “Light”… Take Your Time & Keep That Back Flat!!!
If You Cannot Perform The “Rx’d ” The “Gymnastic” Movements… You Will Perform The Hardest MODification YOU Can Do… Take Your Time & PRACTICE!!!
And The Hollow Rocks…
I’m Not Going To Lie… It’s Is Going To Hurt… You’ll For Sure “Feel” Your Abs On Thanksgiving!!!
Let The Moans & Groans Begin!!!
********************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***DeadLifts… Rx’d & MODified Weights For M&F Are Listed Below…***
***HandStand PushUps… M&F… Rx’d: Strict… Sx’d: Kipping… MOD: Coaches Choice…***
***Muscle Ups… M&F… Rx’d: Ring… Sx’d: Bar… MOD: Coaches Choice…***
30 Min TIME CAP!!!
——————————————
For Time:
30 Cal Row
15 DeadLifts @ 155lbs/105lbs
135/95 or 95/65
15 HandStand Push Ups
60 Hollow Rocks
———————————-
24 Cal Row
12 DeadLifts @ 185lbs/115lbs
155/105 or 115/85
12 HandStand Push Ups
48 Hollow Rocks
———————————-
18 Cal Row
9 DeadLifts @ 205lbs/135lbs
185/115 or 135/95
9 HandStand Push Ups
36 Hollow Rocks
———————————-
12 Cal Row
6 DeadLifts @ 225lbs/155lbs
205/135 or 155/105
6 Muscle Ups
24 Hollow Rocks
———————————-
6 Cal Row
3 DeadLifts @ 245lbs/165lbs
225/155 or 185/115
3 Muscle Ups
12 Hollow Rocks
———————————-
200 Meter Run
1 DeadLift @ 275lbs/245lbs
245/165 or 205/135
1 Muscle Up
4 Hollow Rocks…TIME!!!
********************************************************
3…2…1…GO!!!
Mando
Remember Ladies & Gents… Thanksgiving Week Is Going To Have A Few Changes To The Schedule…
Monday & Tuesday Sessions:
5AM… 6AM… 7AM… 1215PM… 430PM… 530PM… & 630PM…
Wednesday Sessions:
5AM… 6AM… 7AM… 1215PM… 430PM… & 530PM… NO 630PM!!!
Thursday Session:
9AM “Earn Your Bird” WOD…
Friday Session:
10AM “Burn Your Bird” WOD…
Saturday Session:
9AM “The Left Overs” WOD…
Sunday: Closed…
The Following Monday, December 2nd, Sessions:
430PM… 530PM… & 630PM… All Morning Sessions & The 1215PM Session Are Cancelled!!!
The Following Tuesday, December 3rd… BACK TO BUSINESS AS USUAL!!!
And… The RainCross Christmas Party Saturday Night, December 7th!!!
RainCrossStrengthandConditioning 