“Re-United: Know Your Role/All Or Nothing WODs 2.0 & 3.0…”

Posted: September 16, 2018 in Uncategorized

RainCross Rumble WODs 2.0 & 3.0!!!

And A Lil’ Hint For WODs 6 & A 7… Yes… 7 WODs!!!

We Separated The Teams…

Now Let’s Bring Them Back Together…

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

ALRIGHT… HERE WE GO!!!

“Know Your Role….” 

10 Min TIME CAP…

2.0…

For Reps of 21/21/21/21… 15/15/15/15… 9/9/9/9:

Calorie Row

Front Squats (No Racks…)

HandStand Push Ups (Head To Deck…)

Pull Ups (Chin To Bar)… TIME!!!

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

For This WOD… Each Team Will Have 1 Rower… 1 BarBell Loaded With 95lbs (Male) OR 65lbs (Female)… 1 Station For HandStand Push Ups… & 1 Station For Pull Ups… Captains Will Assign Each Athlete To A Specific Station & That Athlete Must Remain With That Station For All 45 Reps…

“3…2…1…GO!!!” And Athlete A Will Start Rowing For 21 Calories… All Other Athletes Are Resting.. Once Athlete A Reaches 21 Calories… Athlete B Can Start 21 Front Squats… All Other Athletes Are Resting.. Once Athlete B Reaches 21 Front Squats… Athlete C Can Start 21 HandStand Push Ups… All Other Athletes Are Resting.. Once Athlete C Reaches 21 HSPUs… Athlete D Can Start 21 Pull Ups… Once Athlete D Reaches 21 Pull Ups… Athlete A Can Start Rowing For 15 Calories… Etc… Athletes Will Remain At Their Station And Follow This Pattern For Rounds “15” & “9”… Score Will Be Finish Time Or Total Reps Completed In 10 Mins…

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

ALRIGHT… HERE WE GO!!!

“All Or Nothing…”

On A 12 Min On-Going Clock…

3.0…

For This WOD… Medicine Ball Weight… All M-20lbs To 10 Ft/All F-14lbs To 8Ft… 1 Rower…

“3…2…1…GO!!!” And 3 Athletes Will Begin Working… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Perform Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Be Working On Wall Ball Shots @ A Time… At The 10:10 Min Mark… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Continue To Work On Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Continue To Work On Wall Ball Shots Until The 12 Min Mark… IF THE RUNNER AND THE ROWER ARE NOT DONE BY THE 12 MIN MARK… YOUR WALL BALL SCORE IS ZERO!!!

Score Is Total Wall Ball Shots…

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

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

WOD 6… There Might Be A WOD Starting With 90 Toes To Bar… Then Going Onto 2 Barbells @ 55/35 That Need To Be Hang Snatched 30 Times… Ending With 2 Barbells @ 155/105 That Need To Be Hang Snatched 6 Times… With A Whole Bunch Of Other Weights & Reps In The Middle… Within 12 Mins…

WOD 7… Bar Muscle Ups…

AND… THERE CAN’T BE A COMPETITION WITHOUT JUDGES!!! PLEASE GET IN CONTACT WITH ME ASAP…

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

ALRIGHT… HERE WE GO!!!

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

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

3…2…1…GO!!!

Mando

Related image

9.15.2018 WOD & Scores…

Image may contain: indoor
No automatic alt text available.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s