Last WOD of 2022…
Friday… (December 30th…)
8:00AM… 12:00PM… 4:30PM…
10… 9… 8… 7… 6… 5… 4… 3… 2… 1… HAPPY NEW YEAR!!!
A Box… A KettleBell… A MedBall… An AbMat… A BarBell & Some Plates…
And A Burpee…
Along With…
“R…”?!?!
I Programmed This End Of The Year WOD With The Intention That Everybody Can Do It Without Any MODifications… Except For The Heights & Weights… And Maybe Step Ups…
But The Actual Movements… You Ladies & Gents Got This…
So What’s The “R…”?!?!
To Start Each Round… You Will Either Run Or Row… And Then Switch Each Round After That…
You Pick… No Lies… No Tricks…
The Row… Is A Row… You Stop When You Get To The Rx’d Number On The WhiteBoard/Screen…
But… For The Runs… Or Jogs… Or Walks…
The 1,000 Meter Run… You’ll Run To The 800 Meter… Back To The Cone… Then A 200 Meter Run…
The 900 Meter Run… You’ll Run To The 800 Meter… Back To The Cone… Then A Pump Run…
The 800 Meter… Is The 800 Meter Run…
The 700 Meter Run… You’ll Run To The 600 Meter Run… Back To The Cone… Then A Pump Run…
The 600 Meter Run… Is The 600 Meter Run…
The 500 Meter Run… You’ll Run To The 400 Meter… Back To The Cone… Then A Pump Run…
The 400… 300… 200… 100… Meter Runs… Our Everyday Routes…
So Again…
You Pick… No Lies… No Tricks…
You Pick Whether You Run Or Row First… And Then Switch It Up Every Round…
And The Movements Following The Run Or Row… I Know You Can Perform… Just Might Have To Change The Heights/Weights Around…
Let’s Just Have Fun!!!
It’s Gonna Be A Long One…
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January 2nd… DAY 1 Of 2023 @ RainCross!!!
Normal Schedule…
5:15AM… 8:00AM… 12:00PM… 4:30PM… 5:30PM… 6:30PM…
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If Anything Changes… I’ll Let You Know ASAP…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
1000 Meter R…
10 Box Jumps (Rx’d: M-30″/F-24″…)
900 Meter R…
9 American KettleBell Swings (Rx’d: M-70″/F-53″…)
800 Meter R…
8 Wall Ball Shots (Rx’d: M-20lbs/F-14lbs…)
700 Meter R…
7 AbMat MedBall Sit Up Tosses (Rx’d: M-20lbs/F-14lbs…)
“WTF?!?!”
600 Meter R…
6 DeadLifts (Rx’d: M-135lbs/F-95lbs…)
500 Meter R…
5 Hang Power Cleans
400 Meter R…
4 Front Squats
300 Meter R…
3 Push Presss
200 Meter R…
2 Thrusters
100 Meter R…
1 Burpee… TIME!!!
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3…2…1…GO!!!
Mando
12.29.2022 WOD & Scores…
RainCrossStrengthandConditioning 