Ready?!?!
Let’s See How Those Triceps/Shoulders/Chesticles Feel?!?!
On The Thrusters… A Total of 15 Reps…
If You Break On The Thrusters… 3-6-9-12-15-18-21- Etc… Calorie Bike Penalty…
And…
It’s Thursday…
Tactical Thursday 143!!!
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…
***BarBell… Rx’d: M-155lbs/F-105lbs…***
——————————————————————————
For Time:
1 Burpee Over BarBell
1 DeadLift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Thruster
3 Pull Ups
————————————
2 Burpees Over BarBell
2 DeadLifts
2 Hang Power Cleans
2 Front Squats
2 Push Presses
2 Thrusters
6 Pull Ups
————————————
3 Burpees Over BarBell
3 DeadLifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses
3 Thrusters
9 Pull Ups
————————————
4 Burpees Over BarBell
4 DeadLifts
4 Hang Power Cleans
4 Front Squats
4 Push Presses
4 Thrusters
12 Pull Ups
————————————
5 Burpees Over BarBell
5 DeadLifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Thrusters
15 Pull Ups…TIME!!!
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3…2…1…GO!!!
Mando
12.21.2022 WOD & Scores…
RainCrossStrengthandConditioning 