Yep…
A Lot Going On Today…
The Bench Press Should Be Light Enough That I Don’t Need To Spot You…
But As Always… I’ll Be Walking Back & Forth In The Middle Of The Pull Up Rig…
Please Put The Benches & Rowers Back After Every Session…
Re-Post…
The Schedule For The Next Few Weeks…
Monday-Thursday… (December 19th-22nd…)
7:00AM… 8:00AM… 12:00PM… 4:30PM… 5:30PM… 6:30PM…
Friday… (December 23rd…)
1 Session @ 9:00AM…
“The 12 Days of Christmas WOD”!!!
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And The Following Week…
Monday… (December 26th…)
12:00PM… 4:30PM… 5:30PM… 6:30PM…
Tuesday-Thursday… (December 27th-29th…)
8:00AM…12:00PM… 4:30PM… 5:30PM… 6:30PM…
Friday… (December 30th…)
8:00AM… 12:00PM… 4:30PM…
_________________________________________________________________
January 2nd… DAY 1 Of 2023 @ RainCross!!!
Normal Schedule…
5:15AM… 8:00AM… 12:00PM… 4:30PM… 5:30PM… 6:30PM…
_________________________________________________________________
If Anything Changes… I’ll Let You Know ASAP…
**************************************************
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Push Ups… Rx’d: M&F… On Toes/Chest To Deck…***
***Bench Press… Rx’d: M-95lbs/F-65lbs…***
***GHD Sit Ups… All Levels… MOD: Weighted AbMat Sit Ups…***
***Double Unders… All Levels… MOD: Mt. Climbers…***
—————————————————————————————
For Time:
25 Push Ups
25 Bench Press
25 GHD Sit Ups
25 Bench Press
25 Push Ups
25 Calorie Row
——————————————
20 Push Ups
20 Bench Press
20 GHD Sit Ups
20 Bench Press
20 Push Ups
20 Calorie Row
——————————————
15 Push Ups
15 Bench Press
15 GHD Sit Ups
15 Bench Press
15 Push Ups
15 Calorie Row
——————————————
10 Push Ups
10 Bench Press
10 GHD Sit Ups
10 Bench Press
10 Push Ups
10 Calorie Row
——————————————
5 Push Ups
5 Bench Press
5 GHD Sit Ups
5 Bench Press
5 Push Ups
5 Calorie Row
——————————————
75 Double Unders…TIME!!!
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3…2…1…GO!!!
Mando
12.19.2022 WOD & Scores…
RainCrossStrengthandConditioning 