“Rings… BBCs… GHDs… &…”

Posted: March 29, 2018 in Uncategorized

… 100 Push Ups…

3 Days Of Some Nasty Complexes Incorporated Into Some Brutal MetCons…

And You Ladies & Gents Have Been Killin’ It!!!

Well… Today Is The Last Day Of Any Complexes For This Week…

And… Today Is Gonna Be Super Nasty!!!

Come In With The Right MindSet…

Sure… Maybe You Can Perform 1 Heavy Deadlift…

Or 1 Heavy Clean…

Or 1 Heavy Push Press…

Or 1 Heavy Cluster…

But Can You Sting Them All Together?!?!

Today’s Barbell Complex For Both The Strength Will Consist Of A 4 Lift Complex Of:

1 Deadlift +  1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster…

For The MetCon… You Will Perform A Different Lift Each Round…

***Each Round… The Barbell Gets Lighter!!!***

There Will Be A 14 Min Time Cap For The MetCon & A 20 Min Total Time Cap…

If You Finish The MetCon Under 14 Mins… You CAN Go Straight Into The Strength…

Example Score: Mando- Rx’d: 11:25/170lbs

Hang On Tight RCCF!!!

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

ALRIGHT… HERE WE GO!!!

***MetCon Barbell…***

Weights Are Listed In Order Of: Deadlifts-Power Cleans-Push Presses-Clusters…

ADV…

M-225lbs-185lbs-155lbs-135lbs

F-155lbs-115lbs-105lbs-95lbs

Rx’d…

M-185lbs-155lbs-135lbs-115lbs

F-115lbs-105lbs-95lbs-85lbs

Sx’d…

M-155lbs-135lbs-115lbs-95lbs

F-105lbs-95lbs-85lbs-65lbs

***Ring Push Ups… ADV/Rx’d/Sx’d: M&F… MOD: Hand Release Push Ups***

***MedBall Push Ups… ADV/Rx’d/Sx’d: M&F.- On Toes/Chest To MedBall…***

***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: Knee Tucks….***

***Barbell Complex: 1 Deadlift + 1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster…***

***No Clusters From Clean To Push Press… Make It 4 Lifts…***

14/21 Min TIME CAP!!!

————————————————-

For Time: 

10 Push Ups

—————————–

10 Ring Push Ups

5 Deadlifts 

10 MedBall Push Ups

25 GHD Sit Ups

—————————–

10 Ring Push Ups

5 Cleans 

10 MedBall Push Ups

25 GHD Sit Ups

—————————–

10 Ring Push Ups

5 Push Presses

10 MedBall Push Ups

25 GHD Sit Ups

—————————–

10 Ring Push Ups

5 Clusters 

10 MedBall Push Ups

25 GHD Sit Ups

—————————–

10 Push Ups… TIME!!! Or 14 Min Time Cap…

————————————————-

Strength…

7 Mins (Or More…) To Establish Your Heaviest 4 Lift Barbell Complex…

***Barbell Complex: 1 Deadlift + 1 “Touch & Go” Clean + 1 Push Press + 1 “Touch & Go” Cluster***

TIME @ The 21 Min Mark!!!

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

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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3.28.2018 WOD & Scores…

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