Tuesday

BEYOND RXD

Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch @ 70% above
AMRAP 2min
Rest 2min
Power Snatch @ 50% above
AMRAP 2min

RXD

Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch @ 65% above
AMRAP 2min
Rest 2min
Power Snatch @ 45% above
AMRAP 2min

FITNESS

Part 1:
1 Hang Power Snatch
2 OH Squat
Every 3min 5 Rounds

Part 2:
Power Snatch
AMRAP 2min
Rest 2min
Power Snatch
AMRAP 2min

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

 

On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders

– Goal is to complete each set unbroken with the minute. Start with a (20/14#) ball if you did not previously complete this on October 10th, and complete the work without timing out. For those that did complete this, its time to progress up to a heavier ball. Start with 20 wallball reps per round if this is your first time using a 30# ball.