“Separation Anxiety… WODs 1.1 1.2 & 1.3…”

Posted: September 9, 2018 in Uncategorized

RainCross Rumble WODs 1.1 1.2 & 1.3!!!

What Better Way To Start Off The RainCross Rumble Team Competition Than To…

Separate The Teams!!!

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ALRIGHT… HERE WE GO!!!

“Separation Anxiety….”

As Many Reps As Possible in 15 Mins:

1.1…

In 3 Mins:

Athletes A/C: Row… M-30 Cals/F-27 Cals…

Once Athletes A/C Finish The Row… With The Remaining 3 Mins…

Athletes B/D: Max Burpee Box Overs… M-24″/F-20″ All Levels…

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1 Min Rest…

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1.2…

In Reps/Multiples Of 3…As Far As You Can Get in 7 Mins:

In-Sync Deadlifts

In-Sync Thrusters

In-Sync American KettleBell Swings

3/3/3… 6/6/6… 9/9/9… 12/12/12… 15/15/15… 18/18/18…21/21/21… Etc Etc Etc…

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1 Min Rest…

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1.3…

In 3 Mins:

Athletes B/D: Cal Row… M-15 Cal Row/F-12 Cal Row…

Once Athletes B/D Finish The Row… With The Remaining 3 Mins…

Athletes A/C: Max Burpee Box Overs… M-24″/F-20″ All Levels…

TIME!!!

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For This 3 WOD Complex… There Will Be 4 Different “Levels”…

Think Of These “Levels” As “ADV”… “Rx’d +”… “Rx’d”… & “Sx’d”…

For WODs 1.1 & 1.3… Athletes Can Set The Damper Setting To Their Liking For The Row… All Males Will Use A 24″ Box & All Females Will Use A 20” Box… For The Burpee Box Over… No “Jump & Clap” Is Required… Just “Somehow” Get Check To Deck… “Somehow” Get Up… And “Somehow” Get Over The Box… You Can Step Over The Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box… You Can Perform A Box Jump To Get Over The Box… You Are Not Required To Stand At The Top Of The Box… You Can Jump Over The Entire Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box…

For WOD 1.2… There Must Be 4 “Levels” Of Barbells & KettleBells Being Used… Athletes A & B Will Be On A Team… Athletes C & D Will Be On A Team… Who Performs What “Level” Is Up To Your Captain/Team!!!

Athlete A: Level 1… M-105lbs/72lbs… F-75lbs/53lbs…

Athlete B: Level 2… M-95lbs/53lbs… F-65lbs/35lbs…

Athlete C: Level 3… M-75lbs/44lbs… F-55lbs/26lbs…

Athlete D: Level 4… M-55lbs/35lbs… F-35lbs/18lbs…

There Will Be “Tie Breakers” For ALL The WODs Performed During The RainCross Rumble…

Don’t Worry ‘Bout ‘Em… Just Go Hard!!!

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

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3…2…1…GO!!!

Mando

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9.8.2018 WOD & Scores…

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