Wednesday

WORKOUT OF THE DAY

BEYOND RXD

Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press

Part 2:
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above
3 Rounds

RXD

Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press

Part 2:
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above
3 Rounds

FITNESS

Part 1: Find a heavy 5 rep
of Bent Over Barbell Row and Bench Press

Part 2:
15 Bent over Barbell Row
15 Bench Press
3 Rounds

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 15 minutes

4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)

– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.