Rough Friday WOD… Even Rougher Time Cap!!!
December 7th…
Another Annual RainCross WOD…
2nd Time Being Performed @ The Station…
Good Luck… And As Always… Rain Or Shine… It’s Goin’ Down!!!
You Might Wanna Bring Gloves Or A Towel For Your Hands…
Flag’s At Half Mast In Honor Of My Great Grandpa Joe & All The Military Men & Woman Who Fought & Survived… And Those Who Fought & Lost Their Lives… On A Day That Will Forever Live In Infamy… The Attack On Pearl Harbor…
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ALRIGHT… HERE WE GO!!!
***For The KB Farmer’s Carries…***
ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-44lbs… Sx’d: M-44lbs/F-35lbs…
You Will Have 2 KBs Staged By The Cones In Front Parking Spaces…1st You Will Perform 1 Pump Run Back To The KB Staging Area… That’s 1 Rep… Then… You Will Perform A 100 Meter (Pump Run) KB Farmer’s Carry… Leave Them @ The KB Staging Area… That’s 2 Reps… Then Perform Another Pump Run… Back To The KB Staging Area… That’s 3 Reps…… Pick Up The KBs And Carry Them Around The Pumps & Back To The KB Staging Area… That’s 4 Reps… Continue This Until You Have Performed 6 Pump Runs & 6 KB Farmers Carries…
***For The Clean & Jerks + “STOH” + Back Squat Complex…***
ADV: M-185lbs/F-115lbs… Rx’d: : M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs… MOD 1: M-115lbs/F-85lbs… MOD 2: M-95lbs/F-65lbs…
***OR AS HEAVY AS POSSIBLE AS LONG AS YOU CAN SAFELY LOWER IT DOWN TO YOUR BACK!!!***
Most Of The Warm Up Will Be Spent On This Part!!!
This Can Be A Power Clean OR “Squat” Clean… The “Shoulder To OverHead” Can Be A Strict Press/Push Press/Push Jerk OR Split Jerk… BE CAREFUL As You Lower The Barbell To Your Back… And BE CAREFUL As You Drop The Bar Off Of Your Back… ***FOR SOME OF YOU…WE WILL HAVE TO RACK THE BAR FOR EVERY REP…***
***For The Chest To Bar Pull Ups… ***
All Levels… You Either Got ‘EM Or You Don’t…
***For The Hand Release KettleBell Swings… ***
Same Weight As The Farmer’s Carries…
***For The Alternating Super-Mans…***
We’ll Show You What Those Are During The Huddle Up…
And… Just In Case… Bring Your Vest… I’m Not Sure On This Yet Though…
“Pearl Harbor”
For Time:
12 (6/6) Pump Run/KettleBell Farmer’s Carries (Simulates Moving Ammo)
7 Power Clean + “STOH” and Back Squat Complex (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)
19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water)
41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)
78 Cal (Simulates Rowing To Shore)
Every 2 Mins… (The Rank Of My Great Grandpa Joe Romero: E-2)
You Must Perform 6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…)
My Great Grandpa Joe ROMERO (6 Letters) Was Enlisted In The United States Army & Made It Home Through Pearl Harbor…These Will Be Done During The KettleBell Farmer’s Carries… The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once You Finish The Hand Release KBS, No More SuperMans… Just Finish The Row…
TIME!!!
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Be Safe… BUT… Challenge Yourself… Go Heavier Than Usual… Move Faster Than Usual…. The Men and Women Who Fought… Who Died That Day… They Didn’t Have A Choice Of Going ADV/Rx’d/Sx’d Or MODified… They Had To Lift What/Who They Had To Lift. They Had To Run & Swim As Hard & As Fast As They Could…
And…
Happy Birthday Perla!!!
Can’t Wait To Have You Back In January!!!
And Last But Not Least…
“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!!!
And Maybe Even Bring Some “WOD” Clothes…
3…2…1…GO!!!
Mando
“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…
I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”
President Franklin D. Roosevelt
12.6.2019 WOD & Scores…
Rough Friday!!!
RainCrossStrengthandConditioning 