A Lot Of Hinging @ The Hips Today… A Lot Of BodyWeight Pressing Today… A Lot Of Jumping Today… Followed By More Hinging @ The Hips…
Come In… Load Up Your BarBell With Some “Light Weight”… Grab Your Box… Grab Your KettleBell… Then… We’ll Start The Warm Up…
The DeadLifts Might Slow You Down…
But… We’re Gonna “Practice” All The Different Styles Of DeadLifts That We Perform @ RainCross…
Pay Attention To The DeadLift Style/Rep Scheme…
Whatever Weight You Choose To Use… You Must Be Able To “Touch & Go”…
50 DeadLifts… 50 HandStand Push Ups… 50 Box Jumps… 50 KettleBell Swings…
Heck… I Guess Everything Might Slow You Down…
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ALRIGHT… HERE WE GO!!!
Strength/Skill Work…
Single DeadLifts
Touch & Go DeadLifts
Single & Controlled DeadLifts
MetCon…
***DeadLifts… Rx’d: M-225lbs/F-155lbs…***
***HandStand Push Ups… Rx’d: M&F… MOD: Coaches Choice…***
***Box Jumps… Rx’d: M-24″/F-20″…***
***American KettleBell Swings… Rx’d: M-53lbs/F-35lbs…***
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For Time:
Round 1…
“21 DeadLifts + 21 of Everything Else…”
7 Single DeadLifts
7 Touch & Go DeadLifts
7 Single & Controlled DeadLifts
21 HandStand Push Ups
21 Box Jumps
21 American KettleBell Swings
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Round 2…
“15 DeadLifts + 15 of Everything Else…”
5 Single DeadLifts
5 Touch & Go DeadLifts
5 Single & Controlled DeadLifts
15 HandStand Push Ups
15 Box Jumps
15 American KettleBell Swings
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Round 3…
“9 DeadLifts + 9 of Everything Else…”
3 Single DeadLifts
3 Touch & Go DeadLifts
3 Single & Controlled DeadLifts
9 HandStand Push Ups
9 Box Jumps
9 American KettleBell Swings
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Round 4…
“5 DeadLifts + 5 of Everything Else…”
5 Any Style You Want DeadLiftsÂ
5 HandStand Push Ups
5 Box Jumps
5 American KettleBell Swings…TIME!!!
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3…2…1…GO!!!
Mando
10.4.2022 WOD & Scores…
RainCrossStrengthandConditioning 