Before The “Re-Post”…
February Is American Heart Month…
And This Friday… February 3rd… Is…
National Wear Red Day…
I Have 2 Of These Pillows…
One For My Each Of My Best Friends…
My Grandpa Johnnie…
And One For Ryker Johnnie…
If Ya Got Anything Red… Throw It On For Friday’s WOD…
The Actual WOD Does Not Have Any Significance As For As The Rep Scheme…
But…
The Significance Is…
You Have Control Of The WOD… Somewhat… Because Shit Can Always Go South…
I’ll Give You More On That On Friday’s Blog…
Alright…
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… DONE!!!
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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Tactical Thursday 149…
Strength… Rest Day!!!
***DumbBells… Pick Your Poison…***
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MetCon…
For Time…
10 Alternating DB “Snatches”
10/10 1 Arm OverHead DB Lunges
5/5 1 Arm DB Thrusters
40 Calorie Row
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8 Alternating DB “Snatches”
8/8 1 Arm OverHead DB Lunges
4/4 1 Arm DB Thrusters
32 Calorie Row
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6 Alternating DB “Snatches”
6/6 1 Arm OverHead DB Lunges
3/3 1 Arm DB Thrusters
24 Calorie Row
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4 Alternating DB “Snatches”
4/4 1 Arm OverHead DB Lunges
2/2 1 Arm DB Thrusters
16 Calorie Row
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2 Alternating DB “Snatches”
2/2 1 Arm OverHead DB Lunges
1/1 1 Arm DB Thrusters
8 Calorie Row…TIME!!!
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3…2…1…GO!!!
Mando
3…2…1…GO!!!
2.1.2023 WOD & Scores…
RainCrossStrengthandConditioning 