“4th Of July On The 6th…”

Posted: July 6, 2018 in Uncategorized

HYDRATE! HYDRATE!! HYDRATE!!!

It’s Gonna Be A Hot One… Drink Plenty Of Water Ladies & Gents…

A Lot Of People Asked… So I’m Going To Open Up The 5AM Class For Up To 20 Athletes… Only For Today Since We’ll Be Fine On Equipment…

Play Nice!!!

Birthdays!!!

Happy Birthday Linzy!!!

Image may contain: Linzy St George, smiling, indoor and closeup

The Quiet One… Quiet… Yet Strong & Fast!!!

Always A Pleasure To Train With You Linzy… Whether It’s In A Group Class Or One Of Our Solo Sessions… You Always Train Hard!!!

I’ll Get You Competing Soon Enough!!!

And Happy Belated Birthday “New” Brian!!!

Image may contain: 1 person, tree, car and outdoor

Brian Newman… One Of Our New Athletes!!! Brian’s Birthday Was On July 3rd… Tried To Get A Pic Of Him… But Couldn’t… So The Above Pic Will Have To Do For Now…

Glad To Have You A Part Of The RainCross Family… You’re Progressing Along Great!!!

Alright…

Just In Case The “Hot Shot 19” 4th of July WOD Wasn’t Going To Work… I Had A Back Up Plan… Or 5…

Here’s One Of Them…

Let’s Have Some Fun… More Lunges!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***BarBell… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M: 115lbs/F-85lbs…***

***gymNasty Movement: Bar Muscle Ups… Chest To Bar Pull Ups… Chin To Bar Pull Ups… Jumping Chest To Bar Pull Ups…***

***Double Unders… ADV/Rx’d/Sx’d… MOD: 242 Singles… Yes.. I Know… “The Math Doesn’t Add Up… It’s A Thinker… BOTH WITH A STUDIO RUN PENALTY!!!***

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

***30 Min TIME CAP!!! SUB 20 MINS IS VERY DO-ABLE IF YOU DON’T MESS UP ON THE JUMP ROPE!!! Performed This One On Wednesday AFTER The Hot Shots19 WOD… Got 19:48 Rx’d w/ Bar Muscle Ups…***


For Time:

121 Walking Lunges

7 Thrusters

4 “gymNasty’s”

17 Power Cleans

76 Double Unders (242 Singles…)

7 Thrusters

4 Bar Muscle Ups

20 GHD Sit Ups

18 Burpees

121 Walking Lunges… TIME!!!

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3…2…1…GO!!!

Mando

 

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7.5.2018 WOD & Scores…

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