Friday

WORKOUT OF THE DAY

BEYOND RXD

100m MB Carry (30/20lbs)
10 Weighted Pistols
4 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (24”)
2 Rounds

RXD

100m MB Carry (20/14lbs)
10 Pistols
4 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (20”)
2 Rounds

FITNESS

100m MB Carry
10 Bulgarian Lunge
4 Rounds

200m MB Carry
10 Lateral Step Ups and Over the Box
2 Rounds

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

3 Rounds For time:
10 GHD sit ups
10 Power Snatch (155/105)
10 GHD sit ups
10 Burpees

– Goal is to finish under 10 minutes. No time cap, lower the weight on the snatches if needed.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

High Hang Snatch + 2 Overhead Squats
1-1-1-1-1-1-1

– Hit some warm up sets and then you get 7 attempts to establish the heaviest weigh you can for the barbell complex. It is a full snatch in which you must receive the bar below parallel.