Monday

WORKOUT OF THE DAY

BEYOND RXD

6 Dble KB Front Squats (50/35)
6 Dble KB Push Press
AMRAP 3min
Rest 1min
30sec KB Front Squat Hold
30sec KB Overhead Hold
2 Rounds
3 Rounds

RXD

6 Dble KB Front Squats (35/25)
6 Dble KB Push Press
AMRAP 3min
Rest 1min
30sec KB Front Squat Hold
30sec KB Overhead Hold
2 Rounds
3 Rounds

FITNESS

6 Dble DB Front Squats
6 Dble DB Push Press
AMRAP 3min
Rest 1min
30sec DB Front Squat Hold
30sec DB Overhead Hold
2 Rounds
3 Rounds

 

Scoring

Total Rounds + Reps for the Couplet (Add all 3 rounds together).

WOD Goal

The goal today is to  maintain movement integrity throughout the Couplet rounds and to be able to hold the Load in a Squat/Overhead for every 30sec effort. Moving well with 2 heavy kettlebells is a challenge. Trying to move fast is even harder. Shoot for as many rounds as possible, but that is secondary to moving and looking good.

Three minutes isn’t a long time, but will start to feel like a long time since the rep scheme is so low. Aim for around 5+ rounds per round. 

For the Holds, you should be holding in an Active Squat position. No collapsing at the bottom. Both arms should be locked out and ribs down during the Overhead Hold (two Kettlebells).

There is no rest between the Holds and the Couplet for each round. The only rest is between the 3min of the Couplet and the Holds.

 

COMPETITOR WOD

PART 1:

Front Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/4.

Push Press
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 20 minutes

For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.