“2019 RainCross 12 Days of Christmas!!!”

Today… Let’s Just Have Fun!!!

2nd Christmas WOD @ The Station!!!

 

In A Perfect World… This Is How Today’s WOD Should Go Down…

It Is Literally Like The Song…

“On The 1st Day Of Christmas My Coaches Gave To Me… 1 “X” …

On The 2nd Day Of Christmas My Coaches Gave To Me… 2 “X”… And 1 “X”…

On The 3rd Day Of Christmas My Coaches Gave To Me… 3 “X”… 2 “X”… And 1 “X”…

On The 4th Day Of Christmas My Coaches Gave To Me… 4 “X”… 3 “X”… 2 “X”… And 1 “X”… 

On The 5th Day Of Christmas My Coaches Gave To Me… 5 Wall Ball Shots!!! 4 “X”… 3 “X”… 2 “X”… And 1 “X?… 

On The 6th Day Of Christmas My Coaches Gave To Me… 6 “X”… 5 Wall Ball Shots!!!4 “X”… 3 “X”… 2 “X”… And 1 “X”…

We’re Half Way… Do I Need To Go On?!?!

So Your Last Round Will Be:

12 “X”… 11 “X”… 10 “X”… 9 “X”… 8 “X”… 7 “X”… 6 “X”… 5 Wall Ball Shots!!! 4 “X”… 3 “X”… 2 “X”… And 1 “X”… TIME!!!

USE THE SAME WEIGHT FOR ALL BARBELL MOVEMENTS!!!

Rx’d: M-95lbs/F-65lbs…

IT’S GOING TO GET CRAZY WITH PEOPLE RUNNING AROUND FROM STATION TO STATION… BE AWARE OF YOUR SURROUNDINGS!!!

So What’s The WOD?!?!

You Might Want To Write Or Print This Out…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

“2019 RainCross 12 Days of Christmas…”

***You’re MedBall Goes With You Everywhere!!!***

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On The 1st Day of Christmas Coach Mando Gave To Me..

1 Thruster…

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On The 2nd Day of Christmas Coach Mando Gave To Me…

2 Shoulder To OverHeads

1 Thruster

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On The 3rd Day of Christmas Coach Mando Gave To Me…

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 4th Day of Christmas Coach Mando Gave To Me…

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 5th Day of Christmas Coach Mando Gave To Me…

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 6th Day of Christmas Coach Mando Gave To Me…

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 7th Day of Christmas Coach Mando Gave To Me…

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 8th Day of Christmas Coach Mando Gave To Me…

(8) 4 Russian KettleBell Swings 4 American KettleBell Swings

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 9th Day of Christmas Coach Mando Gave To Me…

9 Toes To Bar/Hanging Knee Raises

(8) 4 Russian KettleBell Swings 4 American KettleBell Swings

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 10th Day of Christmas Coach Mando Gave To Me…

10 MedBall Sit Ups

9 Toes To Bar/Hanging Knee Raises

(8) 4 Russian KettleBell Swings 4 American KettleBell Swings

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 11th Day of Christmas Coach Mando Gave To Me…

11 Box Jumps

10 MedBall Sit Ups

9 Toes To Bar/Hanging Knee Raises

(8) 4 Russian KettleBell Swings 4 American KettleBell Swings

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster

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On The 12th Day of Christmas Coach Mando Gave To Me…

12 Muscle Ups/Burpee Pull Ups/Devil Presses

11 Box Jumps

10 MedBall Sit Ups

9 Toes To Bar/Hanging Knee Raises

(8) 4 Russian KettleBell Swings 4 American KettleBell Swings

7 MedBall Push Ups

6 Med Ball Cleans 

5 Wall Ball Shots YOU GOTTA SING IT!!!

4 Power Cleans

3 Front Squats

2 Shoulder To OverHeads

1 Thruster… TIME!!!

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3…2..1…GO!!!

Mando

Pretty Much How I’m Thinking This Is Gonna Go Down… A Cluster Fuck… But Oh Well… It’s Christmas… Have Fun!!!

12.23.2019 WOD & Scores…