Re-Post…
Guest Month Is Over…
I Tried To Make All The WODs Challenging/Do-Able For Both RainCross Athletes & Our Guests…
Now… Let’s Get To Some Good… Heavy Work…
Monday We’re Starting Off @ 80% of your 3 Rep Max Front Squat…
Tuesday We’re Starting Off @ 80% of your 3 Rep Max Push Press…
Wednesday We’re Starting Off @ 80% of your 1 Rep Max DeadLift…
Thursday Some Heavy DumbBell Work…
Friday… Double Unders… Snatches… GHD Sit Ups… KettleBell Swings… Wall Ball Shots…
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ALRIGHT… HERE WE GO!!!
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Strength…
Front Squats…
Every Min On the Min x 5 Mins:
5-4-3-2-1 Front Squats @ 80%
***Based Off Your 3 Rep Max Front Squat…***
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MetCon…
As Many Air Squat Reps As Possible:
0:00-4:00 Mins:
24 Cal Row
9 Chin To Bar Pull Ups
Max Air Squats
1 Min Rest…
5:00-9:00 Mins:
12 Cal Row
6 Chest To Bar Pull Ups
Max Air Squats
1 Min Rest…
10:00-14:00 Mins:
6 Cal Row
3 Bar Muscle Ups
Max Air Squats
1 Min Rest…
400 Meter Run…TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 