WORKOUT OF THE DAY

BEYOND RXD

Run 400m
21 GHD Situps
Run 400m
Rest 5min
3 Rounds

RXD

Run 400m
15 GHD Situps
Run 400m
Rest 5min
3 Rounds

FITNESS

Run 400m
15 Anchored Situps
Run 200m
Rest 5min
3 Rounds

 

COMPETITOR WOD

PART 1:

Deadlift
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.

For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions

– Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.