BEYOND RXD

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
18 Air Squats
9 Front Squats (115/75lbs)
50m One Arm OH DB Carry
4 Rounds

RXD

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
18 Air Squats
9 Front Squats (75/45lbs)
50m One Arm OH DB Carry
4 Rounds

FITNESS

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
15 Air Squats
7 Front Squats
50m One Arm OH DB Carry
4 Rounds

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Back Squat
1-1-1-1-1-1-1

– Build to a heavy single rep for the day. Go for a new 1RM if the weight is moving fast and feeling light!

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar

– Goal is to finish in under 10 minutes or faster. Try to hit those wallballs unbroken as the toes to bar will break down with fatigue and slow you down.