Wednesday

WORKOUT OF THE DAY

BEYOND RXD

21-18-15-12-9-6-3
Burpee Pullup
Front Squat (135/95lbs)

RXD

21-18-15-12-9-6-3
Burpee Pullup
Front Squat (115/75lbs

FITNESS

18-15-12-9-6-3
Burpee
Jumping Pullup
Front Squat

 

COMPETITOR WOD

 

Bench press
1-1-1-1-1-1-1
– Go for a 1 rep max on the bench press. You get seven attempts to build up to the heaviest weight possible.

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. Compare to 11/18 when we did this last.

Do Beyond Rx’d programming for the day.