I Hate To Say “I Told You So”…
But… I Told You So!!!
Strength Started Off Kinda “Slow & Boring”… But I Warned You…
Next Thing You Know… Everyone’s Scrambling Around Trying To Figure Out All The Plate Math I Asked You To Get Ready Before The Warm Up… Then Those “45 Seconds” Seemed To Speed Up…
And Then… With Your Shoulders Nice & “Warm”…
BAM… The MetCon…
I Kinda Know What I’m Doing With This Whole Programming Stuff…
You’re Welcome…
Ok… Let’s See What You Got…
Not An “Official” RainCross WeightLifting Wednesday Today… But…
‘Member This One?!?!
The 1st Triple Threat ThrowDown Challenge…
The Goal Is… If You Went “Rx’d”… Or If You Went “Sx’d”… BEAT YOUR TIME!!!
I Know For Some Of You… The “Sx’d” Weight Was Too Heavy… Can You Lift That Today?!?!
So Let’s Have Some Fun…
Is This Week’s Challenge WOD?!?! I’ll Tell You Wednesday Night…
And Here We Go…
#1…
If You’re Going Rx’d… You’re Going Rx’d For Both Weights…
If You’re Going Sx’d… You’re Going Sx’d For Both Weights…
The “Snatch” Can Be A Muscle Snatch… Or Power Snatch… Or Squat Snatch…
(I Just Threw Up A Little Bit Saying “Squat Snatch”… IT’S CALLED A SNATCH!!! LOL…)
Good Luck…
AND…
Don’t Forget The Scoring… Re-Post From When We 1st Performed This WOD…
A Change Of Plans…
“Changes To The Triple Threat ThrowDown…”
Okay since there are not too many athletes in the RX’D divisions we are going to switch it up a little bit to make it fair for everyone. For the competition workouts we are going to take into consideration everyone’s score who came in that day even if they are not participating in the challenge.
For example using the 1st competition scores for the women’s RX’D division:
There were 4 women who went RX’D…Lisa, Danielley, Melissa, and Heidi.
Heidi had the fastest time, then Lisa, Melissa and Danielley.
Heidi would get 5 points, Lisa would get 4, Melissa is not participating so NO ONE gets 3 points, and then Danielley gets 2.
One more example using men’s RX’D:
Athletes who did RX’D: Danny, Chad, Rick, Eddie, Barry, B-Ri, Jacob.
Placing: B-Ri, Rick, Eddie, Chad, Jacob, Barry, and Danny.
Rick, B-Ri and Barry are not doing the challenge so…Eddie gets 3 points, Chad gets 2, and Jacob gets 1.
Women’s SX’D:
Athletes: T, Kristina, Charlie, Jenelle, Diane, Carolyn, Liz, Morgan, Christina, Isa, Debbie, Alicia, Elena, Wendy, Chelsea.
Placing: Diane, Chelsea, Morgan, Kristina, Christina, Debbie, Liz, T, Alicia, Carolyn, Jenelle, Elena, Wendy, Isa, Charlie.
Points: Diane-5, Morgan-3, Kristina-2, Christina-1 (Chelsea is not doing the challenge).
Men’s SX’D:
Athletes: Sam, Rob, Manny, Jay.
Placing: Sam, Manny, Jay, Rob.
Points: Sam-5, Jay-3 (Manny and Rob are not doing the challenge).
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day… Kinda…
MetCon…
For Time:
Ascending Ladder…
1 “Snatch”
(Rx’d: M-115lbs/F-85lbs… Sx’d: 75lbs/F-55lbs…)
1 DumbBell Bench Press
(Rx’d: M-45lbs/F-35lbs… Sx’d: M-25lbs/F-15lbs…)
2 “Snatches”
2 DB Bench Presses…
3/3… 4/4… 5/5… 6/6… 7/7… 8/8…
9 “Snatches”
9 DB Bench Presses
10 Snatches
10 DumbBell Bench Presses… TIME!!!
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3…2…1…GO!!!
Mando
“Is This How Everyone’s Shoulders Feel After Tuesday’s WOD?!?!”
5.11.2021 WOD & Scores…
RainCrossStrengthandConditioning 