“A Lil’ Bit Of Everything/The Kehnt Run…”

Posted on by RainCrossStrengthandConditioning

For Those Who Know… We’ve Done A Version Of This Before… With Way More Reps!!!

I Won’t Give It Away… But It Was The Last WOD/Day @ RC CrossFit…

You’ll See It Coming Soon… But In The Mean Time… I Changed It Up A Little… Just To Prep You Ladies & Gents For A Storm A Brewin’… Hint Hint…

And… The Saturday Sweat Sesh Is Still On!!!

If You Got Bit By The “Competition Bug”… Whether You Competed… Or Came To CheerLead & Got Motivated…

COME ON OUT!!!

If This Makes Sense… I Have A Plan… Many Plans… But @ The Same Time… I Have No Clue?!?!

It All Depends On Who Shows Up Saturday Morning…

Please Sign Up The Night Prior So I Can Give You Ladies & Gents Effective/Fun WODs…

I’m Really Not Just Trying To Kill You… But Make You Better!!!

That Being Said…

For A Lot Of You… As You Read The WOD Below… You Might Think It Seems “Too Easy”… Because The “Rx’d” Weight Is “Just The BarBell”…

Well.. To That… I Say…

MAKE EVERY SINGLE MOVEMENT LEGIT!!!

With Every Squat… GET FREAKIN’ LOW!!!

With Every SitUp… FULL RANGE OF MOTION!!!

With Every Press… GET THAT BARBELL COMPLETELY OVERHEAD!!!

With Every Push Up… CHEST TO DECK WITH YOUR HIPS & THIGHS OFF THE GROUND!!!

With The Pull Ups… LOCKED OUT @ THE BOTTOM & CHIN CLEARLY OVER THE BAR!!!

With Every Run… SPRINT YOUR ASS OFF!!!

If You’re One Of The Athletes I Tend To Constantly “No Rep”… Well… This WOD Is For You…

If You’re One Of The Athletes Who These Movements Are No Problem For You… Well… Let’s See How Fast You Can Go!!!

Happy Friday…

So I Typed That Up On Sunday Night…

But Then This Happened…

So Everytime You Think That 400 Meter Run Is So Far…

Remember… Someone WISHES They Could Run That With You…

More Details To Come… Because I Don’t Want To Mess Any Of This Up… But…
RainCross… Our “400 Meter Mark Tree”…
Means More To Me Now More Than Ever…
As I Was Driving To The Noon Session… I Was Planning On Making My Usual U-Turn Off Of Alessandro & Mopping Up…
When I Saw A Family Putting Up A Banner & Putting Up A New Cross With Flowers @ Our “400 Meter Turn Around Point”…
At 1st… I Was Just Going To Let Them Be… But As I Was Waiting For The Traffic To Pass… I Noticed This Man Wearing A United States Marine Corps Shirt… I Had Ryker With Me… Didn’t Know If I Should Stop Or Not… But Then I Looked @ Our Back Seat Video Camera… And It’s Almost Like Ryker “Nodded” To Me & Said… “Yes… Pull Over”… So I Did…
As I Proceeded To Explain Why I Was Interupting Their Ceremony… It Went From Anger To Brotherly Love…
Turns Out… The Young Sir Wearing That Marine Shirt… IS A MARINE… And His Son… Who Was Killed @ That Corner… Is Also A MARINE… Notice I Say “IS”… Not “WAS”…
Because Once A Marine… Always A Marine…
It’s A BrotherHood That Most Will Never Understand…
It’s A Bitter Sweet That That Has Always Been Our “400 Meter Run” & That We Always Saw Those Flowers But Never Knew Why…
But Today… I Found Out A Little Bit…
We Exchanged Numbers & Are Now FaceBook Friends & Forever Marine Corps Brothers…
Semper Fi Sir… And Semper Fi Cpl. Jeremi Elias Kehnt…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Rx’d: M-45lbs Barbell/F-35lbs Barbell…***

DON’T DROP EMPTY BARBELLS!!!

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For Time:

400 Meter Run

21 Back Squats

15 Front Squats

9 OverHead Squats

45 AbMat Sit Ups

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400 Meter Run

9 Strict Press

15 Push Presses

21 Push Jerks

30 Push Ups

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400 Meter Run

21 Thrusters

15 Hang Power Cleans

9 Hang Power Snatches

15 Pull Ups

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400 Meter Run… TIME!!!

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3…2…1…GO!!!

Mando

May be an image of flower, tree and nature

5.19.2022 WOD & Scores…

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