“?00 Dubbs/Singles…”

Posted: March 13, 2018 in Uncategorized

If You Finished RCCF’s 18.3…

You Performed 800 Double Unders Or Single Unders… Let That Sink In…

If You Finished 1 Cycle +…

You Performed 400+ Dubbs Or Singles… Let That Sink In…

If You Did Not Finish A Cycle Or The Entire RCCF 18.3 WOD…

Either Way You Performed A S–T Load of Double Unders Or Singles!!! Let That Sink In!!!

The 1st 14 Mins Goes By Fast When You’re Bustin’ Your Ass Off… Or Just Whippin’ Your Ass With Your Jump Rope!!!

1 Min Goes By Fast When You’re Trying To “Rest”…

And The Last 15 Mins Feel Like An Eternity…

But When You’re “Stuck” In That Hard Place… When You Just Want To Slow Down… Give Up… And Then You Don’t…

When You Keep Moving Through That Hard Place…

Those Can Be Some Of The Greatest Moments Of… Maybe Not Your Life… But At Least Your Day…

Not Gonna Lie… Pretty Proud About That One… Both From A Coaching Stand Point & An Athlete Stand Point…

I Got Hit Up By A Few Different Box Owners/Coaches I Keep In Touch With & They Loved The Way I Broke Up The Original 18.3 WOD To Fit Your “Everyday” CrossFitter…

Don’t Get Me Wrong… 18.3 Is A Great WOD For CrossFit Games Bound Athletes!!!

But Not Everyone Is A CrossFit Games Athlete…

I Just Wanted To Program A WOD That Would Benefit Athletes Of ALL Levels…

Still Wanted To Make It Challenging… But Also Wanted To Make It “Do-Able”…

Let’s See What Mr. Dave Castro Throws At Us This Week?!?!

In The Mean Time… More Dubbs For Some Of Ya!!!

Trust Me… You’ll Want To Get Those Calves Movin’…

**************************************************

ALRIGHT… HERE WE GO!!!

Strength/MetCon… 

***Power Cleans… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***HandStand Push Ups… ADV/Rx’d/Sx’d… MOD: Burpees Over Barbell…***

***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: Hollow Rocks…***

***Double Unders… ADV/Rx’d/Sx’d… MOD: Singles…***

20 Min TIME CAP!!! 

—————————————-

For Time: 

5 Power Cleans 

10 HandStand Push Ups

25 GHD Sit Ups

50 Sit Ups

25 Double Unders

—————————————-

4 Power Cleans

8 HandStand Push Ups

20 GHD Sit Ups

40 Sit Ups

20 Dubbs 

—————————————-

3 Power Cleans

6 HandStand Push Ups

15 GHD Sit Ups

30 Sit Ups

15 Dubbs 

—————————————-

2 Power Cleans

4 HandStand Push Ups

10 GHD Sit Ups

20 Sit Ups

10 Dubbs 

—————————————-

1 Power Clean

2 HandStand Push Ups

5 GHD Sit Ups

10 Sit Ups

5 Dubbs …TIME!!!

**************************************************

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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3.12.2018 WOD & Scores…

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