2 Things Are Gonna Happen… Your Friends/Family Are Either Going To Hate You… Or Love You…
Or Both…
Let’s Find Out…
If You Are Bringing In A Guest… Please Tell Them To Read The Blog… They Might Have No Idea What Anything Means… Heck… You Might Have No Idea What Anything Means!!! To Be Honest… I Went Into The The Station JUSt To Write Down The WOD On The WhiteBoard… Just To Make Sure It Made Sense… Still Not Sure If It Does… But Trust Me… It’ll Be “Fun”… So Maybe Try To Talk Them Through It So They Have Some Kind Of Idea Of What They’re Getting Into…
Also… Please Have Them Come In A Few Mins Early To Sign Their Waivers…
Day 1 Of Guest Week…
And Wouldn’t Cha Know It… First WOD Of “Guest Week” Looks Confusing As F#@K On Paper… Not Really…
If You Break It Into “Rounds”…
Round 1… You’re Each Running A Total of 800 Meters… Performing 20 Burpees & 20 DeadLifts… Rowing 1000 Meters… & Performing 20 Pull Ups…
Round 2… You’re Each Running A Total of 400 Meters… Performing 15 Burpees & 15 DeadLifts… Rowing 500 Meters… & Performing 15 Pull Ups…
Round 3… You’re Each Running A Total of 200 Meters… Performing 10 Burpees & 10 DeadLifts… Rowing 250 Meters… & Performing 10 Pull Ups…
Round 4… You’re Each Running A Total of 100 Meters… Performing 5 Burpees & 5 DeadLifts… Rowing 125 Meters… & Performing 5 Pull Ups…
Simple Right?!?!
We’ll See…
Day 1 Of Guest Week!!!
***PLEASE READ ALL THE PREVIOUS POSTS FOR ALL THE INFORMATION ABOUT BRINGING GUESTS IN THIS WEEK!!!***
For All Of RainCross Athletes… If For Some Reason… There Are No Guests In Your Session… Or If The Number Of Athletes Is Off… There Will Be A Slight Change To The WOD…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***DeadLifts… Rx’d: Weights Listed Below… MODification Weights Are Shown In The Picture Above…***
800 Meter Run Together…
Then…
For a Total of 8 (4/4) Rounds Each… One Person Working @ A Time:
5 Burpees
5 DeadLifts (Rx’d: M-185lbs/F-115lbs…)
Then…
1000 Meter Row…
20 Pull Ups…
Switch!!!
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400 Meter Run Together…
Then…
For a Total of 6 (3/3) Rounds Each… One Person Working @ A Time:
5 Burpees
5 DeadLifts (Rx’d: M-205lbs/F-135lbs…)
Then…
500 Meter Row…
15 Pull Ups…
Switch!!!
—————————————————
200 Meter Run As A Team…
Then…
For a Total of 4 (2/2) Rounds Each… One Person Working @ A Time:
5 Burpees
5 DeadLifts (Rx’d: M-225lbs/F-155lbs…)
Then…
250 Meter Row…
10 Pull Ups…
Switch!!!
—————————————————
100 Meter Run As A Team…
Then…
For a Total of 2 (1/1) Rounds Each… One Person Working @ A Time:
5 Burpees
5 DeadLifts (Rx’d: M-275lbs/F-185lbs…)
Then…
125 Meter Row…
5 Pull Ups…
Switch!!!
…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 