“RainCross Rumble WODs Are Up…”

Posted: October 7, 2018 in Uncategorized

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WOD(s) 1…

“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…

WOD 2…

“Know Your Role….” 

10 Min TIME CAP…

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!!!

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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…

WOD 3…

“All Or Nothing…”

On A 12 Min On-Going Clock…

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…

WOD 4…

“Cluster/Thruster Complex…”

2 Attempts… Time Allowed For Each Lift To Be Determined…

WOD 5…

“1 Rep Max Snatch…”

2 Attempts… Time Allowed For Each Lift To Be Determined…

WOD 6…

“Grip Be Gone…”

12 Min TIME CAP!!!

90 Toes To Bar…

30 Hang Snatches 55/35

27 KB High Pulls 26lbs

24 Hang Snatches 75/55

21 KB High Pulls 35lbs

18 Hang Snatches 95/65

15 KB High Pulls 44lbs

12 Hang Snatches  115/85

9 KB High Pulls 53lbs

6 Hang Snatches 135/95

3 KB High Pulls 72lbs…

135 Double Unders… TIME!!!

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For This WOD… Your 1 “Scaled” Athlete May Perform Hanging Knee Raises… Everyone Else Must Perform Toes To Bar…

Upon “3…2…1…GO!!!” Your Team Will Begin Working On 90 Toes To Bar With Only 1 Athlete Working @ A Time… Once Your Team Reaches 90 Reps… You Will Move Onto The BarBells/KettleBells…

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 30 Hang Snatches… NO Hang Power Snatches!!! How You Get To 30 Is Up To Your Team…

Once Your Team Reaches 30 Hang Snatches… You Can Begin On 27 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 24 Hang Snatches… NO Hang Power Snatches!!! How You Get To 24 Is Up To Your Team…

Once Your Team Reaches 24 Hang Snatches… You Can Begin On 21 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

So On & So On…

Once You Finish The Last Round Of 6 135lbs/95lbs Hang Snatches & 3 KB High Pulls…

As A Team… 135 Double Unders… TIME!!! BUT…EVERYONE MUST PERFORM 1 DOUBLE UNDER!!! 

WOD 7…

“Follow The Leader…”

9 Min TIME CAP…

For This WOD… “3…2…1…GO!!!” And…

Athlete A Will Perform…

50 Double Unders

40 Wall Ball Shots

30 DB Snatches… ADV-45/35… Rx’d-35/25…Sx’d-25/15…

20 Burpees

10 Pull Ups… Athlete A Is Done For The Day!!!

Athlete B Can Start Once Athlete A Finishes The Wall Ball Shots…

Athlete B Will Perform…

40 Wall Ball Shots

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete B Is Done For The Day!!!

Athlete C Can Start Once Athlete B Finishes The DB Snatches…

Athlete C Will Perform…

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete C Is Done For The Day!!!

Athlete D… Can Start Once Athlete C Finishes The Burpees…

Athlete D Will Perform…

20 Burpees

10 Pull Ups…TIME!!! Team Is Done For The Day!!!

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3…2…1…GO!!!

Mando

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