That’s What I’m Talking About!!!
ALot Of “Scared/Worried” Faces Went I Went Over The Day’s WorkOut…
And Just As Planned…
ALot Of Shakey Legs On The Air Squats…
And The Run?!?!
Let’s See How They Work Today…
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… DONE!!!
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…
Push Presses…
Every Min On the Min x 5 Mins:
5-4-3-2-1 Push Presses @ 80%
***Based Off Your 3 Rep Max Push Press…***
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MetCon…
***BarBell… From The Rack… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs…***
***Double Unders… All Levels… MOD: Coaches Choice…***
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For Time…
8 Front Squats
8 Push Presses
5 Thrusters
21 Double Unders
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6 Front Squats
6 Push Presses
3 Thrusters
15 Double Unders
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4 Front Squats
4 Push Presses
1 Thruster
9 Double Unders
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2 Front Squats
2 Push Presses
1 Cluster
5 Double Unders…TIME!!!
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3…2…1…GO!!!
Mando
1.30.2023 WOD & Scores…
RainCrossStrengthandConditioning 