Well… That Was A Fun 2 Days To Destroy Your Legs & Shoulders…
Let’s See How Your Body Holds Up On This WOD…
5 Heavy DeadLifts…
25 “Abs”…
50 “Jumps”… Yay… More Legs!!!
75 “What The Heck Are These?!?!” Burpees… Yay… More Shoulders!!!
Be Sure To Check Out Thursday’s Blog… It’s An Attire Request For Friday….
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… DONE!!!
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/MetCon…
***DeadLifts… 80% of your 1 Rep Max…***
***Toes To Bar… Rx’d: M&F: MOD: Coaches Choice…***
***Box Jump Overs… Rx’d: M-24″/F-20″…***
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For a Total of 5 Rounds:
1 DeadLift
5 Toes To Bar
10 Box Jump Overs
15 Knee Tuck Burpees… TIME!!!
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3…2…1… GO!!!
Mando
1.31.2023 WOD & Scores…
RainCrossStrengthandConditioning 