“Annie & Nancy’s Twisted Friend…”

Posted: March 22, 2018 in Uncategorized

Today… 2 Movements That Could Have You Swearin’ Up A Storm!!!

Dubbs & OverHead Squats…

Following Dave Castro’s Programming Madness…

“That One Friend Who Always Want To Tag-A-Long” Week…

You Met Diane’s Twisted Friend…

You Met Helen’s Twisted Friend…

You Met Kelly & Jackie’s Twisted Friend…

Now Meet Annie & Nancy’s Twisted Friend… Bye Bye Shoulders!!!

For This WOD… You Will Have 2 Cut Off Times…

9 Min TIME CAP For WOD 1…

10 Min TIME CAP For WOD 2…

20 Min TIME CAP For The Entire WOD…

@ The 9 Min Mark… You Will Rest For 1 Min…

@ The 10 Min Mark… You Will Begin WOD 2 OR You Will Pick Up Wherever You Left Off At On WOD 1 & Then Begin WOD 2…

Example… My Score… In 9 Mins… I Finished Annie In 5:59 Rx’d & Got Through 50 Dubbs + 15 OHS + 40 Dubbs + 2 OHS In WOD 2… Rested For 1 Min… Picked Back Up @ The 10 Min Mark… And Finished WOD 2 @ 17:44…

My Score… “Annie” 5:59 … 50 + 15 + 40 + 2… 17:44… Rx’d…

“Un-Broken!!!” Focus On The Dubbs… Or Singles… Once You Find That Sweet Spot In The OverHead Squats… You Just Gotta Move!!!

ALRIGHT… HERE WE GO!!!

***Double Unders… Rx’d: M&F… MOD: Singles…***

***OverHead Squats… Rx’d: M-95lbs/F-65lbs… YOU CAN USE THE RACKS!!!***

WOD 1… “Annie…” 

For Time: 

50 Double Unders

50 Sit Ups

40 Dubbs

40 Sit Ups

30 Dubbs

30 Sit Ups

20 Dubbs

20 Sit Ups

10 Dubbs

10 Sit Ups…

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

Straight Into…

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

WOD 2… “Annie Meets Nancy…” 

For Time:

50 Double Unders

15 OverHead Squats

40 Double Unders

15 OverHead Squats

30 Double Unders

15 OverHead Squats

20 Double Unders

15 OverHead Squats

10 Double Unders

15 OverHead Squats… 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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3.21.2018 WOD & Scores…

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