Triple Threat ThrowDown WOD 2 Scores…
Mens Rx’d…
1… Coach 5 Points
2… Rick
3… Chad 3 Points
4… Jacob 2 Points
5… Barry
Women’s Rx’d…
1… Heidi 5 Points
2… Danielley 4 Points
3… Melissa
4… Chelsea
Men’s Sx’d…
1… Sam 5 Points
2… Robert 4 Points
3… Manny
4… Jay 2 Points
Women’s Sx’d…
1… Morgan 5 Points
2… Lisa
3… Christina 3 Points
4… Kristina 2 Points
5… Debbie 1 Point
Great Work Everyone!!! Keep It Up…
For Today’s WOD… You Get To Pick…
Push Jerk Or Split Jerk… But You’re Gonna Stick With That Same Movement…
Depending On What You Decide… Part A & B Will Be Different For Everyone…
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ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting #14…
A…
Every Min On The Min x 5 Sets…
5 Presses In A Split Or 5 Presses In A Power Position
B…
***Percentanges Are Based Off Your 1 Rep Max Clean & Jerk…***
4 Lift Complex…
Clean + Hang Clean + Front Squat + Push Or Split Jerk
90 Secs: 3 Complexes @ 60%
90 Secs: 3 Complexes @ 65%
90 Secs: 3 Complexes @ 70%
60 Secs: 1 Complex @ 75%
60 Secs: 1 Complex @ 80%
C…
***Using Your 80% Clean & Jerk Weight…***
Every Min On the Min x 5 Sets…
5 Single & Controlled DeadLifts With A “Slow” Decend
D…
3 Rounds:
15 Hollow Rocks
30 Seconds Elbow Plank
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3…2…1…GO!!!
Mando
4.13.2021 WOD & Scores…
RainCrossStrengthandConditioning 