WE’RE BACK!!! Such A Great Trip… Huge Thank You To B-Ri For Holding It Down While We Were Gone!!!
Now… Back To Work…
All Sessions Are Back To “Business As Usual” Starting Today (Wednesday)!!!
And Shall Remain “Business As Usual” From Today Until Saturday, December 21st…
***With The Possible Exception Of Friday, December 20th… Where The 630PM Session Might Be Cancelled…***
That’s 16 Days Of Good/Solid Traning Before The Christmas & New Years Holiday’s…
Don’t Let You Year Of Hard Work Go Down The Drain!!!
“Band To Make Ya Dance…”
Well… As Some Of You Noticed Tuesday… The Bands Are Back… I Have A Love/Hate Relationship With Using Bands… Honor System… You Should Be Using The Smallest Band Possible… And Even With The Smallest Band… The Band SHOULDN’T BE DOING MOST OF THE WORK!!!
For Today’s WOD… Use Whatever Band(s) You Used For Tuesday’s Chin To Bar Pull Ups…
And The Christmas Party!!! If You Don’t Have A FaceBook Account… Danielley & I Put This Up While In New York…
“RainCross Christmas Party!!!”
Alright… While On Our Trip To New York… Danielley & I Said “F This Cold!!!”… And We Wouldn’t Want Our RainCross Family To Suffer During The Holidays… So… This Year’s RainCross Christmas Party Has Been Moved From The Station To Our “Real” Home… All Of You Are Welcome To Come Celebrate The Holidays With Us In The Warmth!!! We Will Still Be Having A White Elephant Gift Exchange… We’ll Still Be Providing Pizza & Garlic Knotts… And Still Feel Free To Bring Your Favorite Dish… And… Bring Whatever “Drinks” You Want To Celebrate The Holidays!!! And Please Feel Free To Crash Out @ Our Place!!! Feel Free To Bring A Guest… Dress Up… Dress Down… Whatever You Want!!! Just Come Ready To Party!!!
Party “Starts” Around 730PM… But If You Can Come Anytime After That Feel Free!!! Also… If You Need To Use Our Oven Or Stove For Your Dish… Feel Free!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon… “The Descending BaseLine…”
***Rx’d: Push Ups- On Toes/Chest To Deck… Pull Ups- Chin To Bar/No Band…***
For Time:
Round 1…
500 Meter Row
40 Air Squats
30 AbMat Sit Ups
20 Push Ups
10 Pull Ups
Round 2…
400 Meter Row
40 Air Squats
30 AbMat Sit Ups
20 Push Ups
10 Pull Ups
Round 3…
300 Meter Row
30 Air Squats
30 AbMat Sit Ups
20 Push Ups
10 Pull Ups
Round 4…
200 Meter Row
20 Air Squats
20 AbMat Sit Ups
20 Push Ups
10 Pull Ups
Round 5…
100 Meter Row
10 Air Squats
10 AbMat Sit Ups
10 Push Ups
10 Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
“Earn Your Bird”…
“Burn Your Bird”…
11.30.2019…
12.2.2019…
And 12.3.2019 WOD & Scores…
RainCrossStrengthandConditioning 