December 7th…
Another Annual RainCross WOD…
6th Time Being Performed @ The Station…
Good Luck… And As Always… Rain Or Shine… It’s Goin’ Down!!!
Flag’s At Half Mast In Honor Of My Great Grandpa Joe & All The Military & Civilian Men & Woman Who Fought & Survived… And Those Who Fought & Lost Their Lives… On A Day That Will Forever Live In Infamy… The Attack On Pearl Harbor…
“Pearl Harbor WOD”
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ALRIGHT… HERE WE GO!!!
***For The KB Farmer’s Carries…***
ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-44lbs… Sx’d: M-44lbs/F-35lbs…
You Will Have 2 KBs Staged By The Cones In Front Parking Spaces…1st You Will Perform 1 Pump Run Back To The KB Staging Area… That’s 1 Rep… Then… You Will Perform A 100 Meter (Pump Run) KB Farmer’s Carry… Leave Them @ The KB Staging Area… That’s 2 Reps… Then Perform Another Pump Run… Back To The KB Staging Area… That’s 3 Reps…… Pick Up The KBs And Carry Them Around The Pumps & Back To The KB Staging Area… That’s 4 Reps… Continue This Until You Have Performed 6 Pump Runs & 6 KB Farmers Carries…
***For The Clean & Jerks + “STOH” + Back Squat Complex…***
ADV: M-185lbs/F-115lbs… Rx’d: : M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs… MOD 1: M-115lbs/F-85lbs… MOD 2: M-95lbs/F-65lbs…
***OR AS HEAVY AS POSSIBLE AS LONG AS YOU CAN SAFELY LOWER IT DOWN TO YOUR BACK!!!***
Most Of The Warm Up Will Be Spent On This Part!!!
This Can Be A Power Clean OR “Squat” Clean… The “Shoulder To OverHead” Can Be A Strict Press/Push Press/Push Jerk OR Split Jerk… BE CAREFUL As You Lower The Barbell To Your Back… And BE CAREFUL As You Drop The Bar Off Of Your Back… ***FOR SOME OF YOU…WE WILL HAVE TO RACK THE BAR FOR EVERY REP…***
***For The Chest To Bar Pull Ups… ***
All Levels… You Either Got ‘EM Or You Don’t… MOD Will Be With Bands Or Jumping Chest To Bar Pull Ups..
***For The Hand Release KettleBell Swings… ***
Same Weight As The Farmer’s Carries…
***For The Alternating Super-Mans…***
We’ll Show You What Those Are During The Huddle Up…
And… It’s “Tactical Thursday”…
Vest Up!!!
“Pearl Harbor”
For Time:
12 (6/6) Pump Run/KettleBell Farmer’s Carries (Simulates Moving Ammo)
7 Power Clean + “STOH” and Back Squat Complex (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)
19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water)
41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)
82 Cal (Simulates Rowing To Shore)
Every 2 Mins… (The Rank Of My Great Grandpa Joe Romero: E-2)
You Must Perform 6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…)
My Great Grandpa Joe ROMERO (6 Letters) Was Enlisted In The United States Army & Made It Home Through Pearl Harbor…These Will Be Done During The KettleBell Farmer’s Carries… The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once You Finish The Hand Release KBS, No More SuperMans… Just Finish The Row…
TIME!!!
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Be Safe… BUT… Challenge Yourself… Go Heavier Than Usual… Move Faster Than Usual…. The Men and Women Who Fought… Who Died That Day… They Didn’t Have A Choice Of Going ADV/Rx’d/Sx’d Or MODified… They Had To Lift What/Who They Had To Lift. They Had To Run & Swim As Hard & As Fast As They Could…
3…2…1…GO!!!
Mando
“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…
I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”
President Franklin D. Roosevelt
3…2…1…GO!!!
Mando
12.6.2023 WOD & Scores…
Re-Post…
It Happens Every Year…
November Is Gone…
December Is Upon Us…
You ‘Member All Those 10 Months You Spent Bustin’ Your Ass In The Gym?!?!
Over The Last 2 Months Of The Year… Did You Let All Those Gains Go To Shit?!?!
Trust Me… I’ve Been Doing This For Awhile…
Slack Off During The “Holiday Season”… Make A “Plan To Comeback” January…
You’re Gonna Suffer… A LOT!!!
I’m Not Gonna Change Our Programming…
I’m Not Gonna “Torture” You For Slacking Off…
But Trust Me… You’ll Feel It When You Come Back…
Both Physically… And Mentally…
So… Don’t Let That Happen…
All That Being Said…
I’m Sure Everyone Has Plans Coming Up…
I Have Plans Coming Up….
So… Here’s The Schedule For The Rest Of The Year…
GIVE OR TAKE…
Monday… December 4th- Saturday… December 9th… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
Monday… December 11th- Saturday… December 16th… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
Monday… December 18th- Thursday… December 21st… Business As Usual…
Monday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… December 22nd… 8:00AM/10:00AM/12:000PM… “The 12 Days of Christmas” WOD!!!
Saturday…December 23rd… Closed…
Monday…December 25th… Closed…
Tuesday… December 26th-Saturday… December 30th…Business As Usual…
Tuesday-Thursday… 8:00AM/12:00PM/4:30PM/5:30PM/6:30PM…
Friday… 8:00AM/12:00PM/4:30PM/5:30PM…
Saturday… 9:00AM…
I Hope All That Makes Sense…
And Please… I’ve Always Asked This…
If You Plan On Coming To The 8:00AM Session… Please Sign Up Before 10:00PM The Previous Night…
And For All Other Sessions… Please Sign Up An Hour Before Hand…
Thank You Ahead Of Time!!!
RainCrossStrengthandConditioning 