Still Waiting On The Heat Times For WOD 2…
Like I Said… When Danielley & I Know… We’ll Let You Know…
Not That You Have To “Sign Up” Or Anything… But Let Me Know If You Plan On Headin’ Out There To Cheer On Support Our RainCross Ladies!!!
We Packed Up The RainCross EZ Up In Morgan’s “Bus’ As She Calls It…
If You Don’t Plan On Being There With Us @ Check-In… Just Look For The RainCross EZ Up Once You Get There…
OK…
Why Do I Do This To Myself?!?! I’ll Be Spotting ALL DAY… It’s These Days Where I Both Get My “Steps” In On My Watch & Get Borderline To Having A Heart Attack…
Today…
YOU NEED TO COME IN KNOWING NOT ONLY ALL YOUR PERCENTAGE NUMBERS… BUT… WHAT IS THE SMARTEST/FASTEST WAY TO LOAD UP YOUR BARBELL!!!
Warm Up Is Going To Be Quick & To The Point…
Once We Get To The “MetCon” Portion…
You’ll Have 3 Attempts @ The “1 Rep” Bench Presses…
If You Miss 3 Times… Take Off On The Yellow Curb Run And Then Your WOD Is Done…
If You’re Done With The WOD… If You Come In Early… If You Stay Late… I Would Love Some Help With Spotting Everyone…
Thank You In Advance…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
Bench Press…
Every Min On the Min… This Might Change…
5×5 @ 60% of your 1 Rep Max
4×5 @ 65% of your 1 Rep Max
3×5 @ 70% of your 1 Rep Max
5×3 @ 75% of your 1 Rep Max
3×3 @ 80% of your 1 Rep Max
Straight Into…
15 Cal Row
1 Bench Press @ 85%
12 Cal Row
1 Bench Press @ 90%
9 Cal Row
1 Bench Press @ 95%
6 Cal Row
1 Bench Press @ 100%
3 Cal Row
Yellow Curb Run… TIME!!!
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3…2…1…GO!!!
Mando
10.4.2021 WOD & Scores…
RainCrossStrengthandConditioning 