It’s Friday!!!
Great Week Of Lifting For All RainCross Athletes… Well Done…
Going Heavy For 3 Reps Is No Joke… But You Ladies & Gents Pushed & Pulled Through…
Remember All Those Numbers… You’ll See Them Next Week…
Let’s Give The BarBells A Rest Today…
All BodyWeight Movements…
With A Bike…
And A Run…
Happy Friday!!!
***Don’t Forget… There Will NOT Be A Saturday Sweat Sesh This Week…***
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Strength… Rest Day!!!
MetCon…
For Time:
.8 Bike
18 Box Jumps (Rx’d: M-30″/F-24″…)
15 GHD Sit Ups (Rx’d: M&F…)
12 HandStand Push Ups (Rx’d: M&F…)
3 Chin To Bar Pull Ups
3 Chest To Bar Pull Ups
3 Bar Muscle Ups (Rx’d: M&F…)
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.6 Bike
15 Box Jumps
12 GHD Sit Ups
9 HandStand Push Ups
2 Chin To Bar Pull Ups
2 Chest To Bar Pull Ups
2 Bar Muscle Ups (Rx’d: M&F…)
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.4 Bike
12 Box Jumps
9 GHD Sit Ups
6 HandStand Push Ups
1 Chin To Bar Pull Up
1 Chest To Bar Pull Up
1 Bar Muscle Up (Rx’d: M&F…)
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.2 Bike
9 Box Jumps
6 GHD Sit Ups
3 HandStand Push Ups
1,000 Meter Run (Pick Your Run Routes…) …TIME!!!
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3…2…1…GO!!!
Mando
8.11.2022 WOD & Scores…
RainCrossStrengthandConditioning 