“60 Days/Happy Birthday Ricardo!!!”

Posted: June 29, 2018 in Uncategorized

RainCross Strength & Conditioning Is 60 Days Strong!!!

Come A Long Way… 1st Week Set Up…

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And Happy Belated Birthday To Ricardo!!!

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You Know All That Beautiful Paint On Our Walls… Yea… You Can Thank Him!!!
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Thank You So Much For All The Help You Gave Us Weekend After Weekend…

We Truly Appreciate It…

Alright…

It’s Friday!!!

Let’s Have Some Fun…

1 Min Of Work… GIVE IT ALL YOU GOT!!!

For Today’s WOD… You Will Have 6 Scores…

Total Power Cleans…

Total Thrusters…

Total Pull Ups…

Total Box Jump Overs…

Total Calories…

TOTAL REPS!!!

DON’T WRITE ON THE FLOOR!!! USE THE SCRAP RUBBER!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***BarBell… Rx’d: M-95lbs/F-65lbs…***

***Box Jump Overs… Rx’d: M-24″/F-20″…***

***Ideally… The Order Is Power Cleans Into Thrusters Into Pull Ups Into Box Jump Overs Into Row… If It’s A Big Class… You Might Just Start With The Row…***

——————————————————-

0:00-1:00… Max Power Cleans

30 Sec Rest…

1:30-2:30… Max Thrusters

30 Sec Rest…

3:00-4:00… Max Pull Ups

30 Sec Rest…

4:30-5:30… Max Box Jump Overs

30 Sec Rest…

6:00-7:00… Max Calorie Row

1 Min Rest…

——————————————————-

8:00-9:00… Max Power Cleans

30 Sec Rest…

9:30-10:30… Max Thrusters

30 Sec Rest…

11:00-12:00… Max Pull Ups

30 Sec Rest…

12:30-13:30… Max Box Jump Overs

30 Sec Rest…

14:00-15:00… Max Calorie Row

1 Min Rest…

——————————————————-

16:00-17:00… Max Power Cleans

30 Sec Rest…

17:30-18:30… Max Thrusters

30 Sec Rest…

19:00-20:00… Max Pull Ups

30 Sec Rest…

20:30-21:30… Max Box Jump Overs

30 Sec Rest…

22:00-23:00… Max Calorie Row

TIME!!!

3…2…1…GO!!!

Mando

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6.28.2018 WOD & Scores…
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