“Week 4 @ RCSC…”

Posted: May 21, 2018 in Uncategorized

But First…

Next Monday!!!

Next Monday… Memorial Day…

Next Monday… 

RainCross Strength & Conditioning Will Host It’s 1st Annual “Memorial Day Murph” Challenge!!!

We Will Hold 1 Big Class @ ??AM… Either 9AM Or 10AM… More Details To Come…

—————————————————————————-

Onto Week 4… No 19:30 Classes This Week…

Week 4/Day 22 @ RainCross Strength & Conditioning Brings Us…

The Pull Up Rig…

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‘Nuff Said…

No.. I’m Not Going To Kill You Guys With 100 Pull Ups Today… That’s Next Monday!!! Gotta Ease It In… Only 25 Pull Ups Today To Break In The Rig… Lil’ Bit Of “Annie”… A Few Burpees… Lil’ Bit Of “Cindy”… Lil’ Bit Of Runnin’…

Long Day… Good Night…

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

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

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

*** “Cindy” Is: 5 Pull Ups + 10 Push Ups + 15 Air Squats…***

***MOD For Pull Ups… Jumping Pull Ups…***

———————————————————

For Time:

75 Double Unders

75 Sit Ups

———————–

5 Bar Touching Burpees

1 Round of “Cindy”

1 Pump Run

———————–

4 Bar Touching Burpees

1 Round of “Cindy”

2 Pump Run

———————–

3 Bar Touching Burpees

1 Round of “Cindy”

3 Pump Run

———————–

2 Bar Touching Burpees

1 Round of “Cindy”

2 Pump Run

———————–

1 Bar Touching Burpee

1 Round of “Cindy”

1 Pump Run

———————–

75 Sit Ups

75 Double Unders… TIME!!!

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

3…2…1…GO!!!

Mando

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