Saturday

 

4 Rounds BEYOND RXD

9 Hang Power Snatch (135/95lbs)

30 Double Under

12 KB Swing (32/24kg)

Rest 1min

5 Rounds

RXD

9 Hang Power Snatch (115/75lbs)

30 Double Under

12 KB Swing (24/16kg)

Rest 1min

5 Rounds

FITNESS

9 Hang Power Snatch

30 Fast Feet Jumps

12 KB Swing

Rest 1min

 

 Scoring

Total time (including the rest time). For recording purposes during the Workout, make a note of how long each round takes.

WOD Goals

To be consistent across all 5 rounds. There shouldn’t be a huge drop off in times across the 5 rounds. Of course, this isn’t only one way to do this workout, but for today we want everyone to aim to make that the focus. The 1min rest should be just enough for you to recover and be able to hit the next round just as hard as the one before.

Beyond Rxd and Rxd: The load for the Hang Power Snatch should be moderately light. Meaning, for the first 5 reps it will probably feel light, then after that it might start feeling a little heavier. A set of 9 unbroken should be the goal, but a lot of people will most likely need to break it up. During the Warmup, the weight should feel comfortable for at least 3-5 reps.

Count your attempts for the Double Unders today, or reduce the reps down to a more manageable number like 20 per round. Scale the KB Swing as needed, but we encourage you to give the Rxd weight a go. It is intended to be a quick set of 12.

Fitness: The empty Barbell will probably be a good weight for most people. Scale further to a PVC if needed. Today, instead if Singles we have subbed in Fast Feet Jumps to keep the intensity high. The KB Swing load should be light enough so you can do 12 unbroken, but also heavy enough that it challenges you. We have prescribed 4 rounds. 

 COMPETITOR WOD

Do Beyond Rx’d programming for the day. 

8 Rounds for time:

15 calorie Assault bike 15 Wallball

– Goal is to finish the work in under 16 minutes. 15 unbroken wallball is the goal each time. If that is easy for you, consider using a (30/20lb) med ball to increase the challenge. There will be a 20 minute time cap if it takes longer than expected. Check how you did on this back on 8/2.