I Get It… A Lot Of People Think You “Need” Those Long… Grueling… Never Ending WODs In Order To Get In A “Good” Work Out…
NOPE!!!
It’s Those Short Ones… Those Are The Painful Ones… Those Are The Ones That Really Test You…
Those Are The Ones That.. If You Want To Win… You Have To Go To A Dark Place…
Just Two Movements…
Some Kind Of “Pull Up Variation” Followed By Some Kind Of ” Push Up Variation”…
30/30… 60 Reps Total…
Not Sayin’ That The Long Grueling WODs Are Bad…
Just Saying It’s A Completely Different Feeling In Your Muscles… In Your Lungs… In Your Brain…
Very Proud Coach…
You’re Welcome…
Onto Wednesday…
Some Liftin’… Some Runnin’… And Some “Abs”…
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RainCross Olympic WeightLifting 16…
A…
Every 60 Secs x 5 Sets…
5 Presses In A Power Position To Standing Position
***Add Weight How You See Fit…***
B…
***Based Off Your 1 Rep Max Push Jerk…***
Every 90 Secs…
5 2 Lift Complexes…
1 Push Jerk + 1 Front Squat @ 60%
5 2 Lift Complexes…
1 Push Jerk + 1 Front Squat @ 65%
5 2 Lift Complexes…
1 Push Jerk + 1 Front Squat @ 70%
3 2 Lift Complexes… 1 Push Jerk + 1 Front Squat @ 75%
1 2 Lift Complexes…
1 Push Jerk + 1 Front Squat @ 80%
C…
***Using 80% Of Your 1 Rep Max Push Jerk…***
Every 60 Secs x 5 Sets…
3 Clean & Push Jerks
D… 1 Max Effort 400 Meter Run
E… As Fast As Possible: 150 AbMat Sit Ups
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3…2…1… GO!!!
Mando
4.27.2021 WOD & Scores…
RainCrossStrengthandConditioning 