Saturday

BEYOND RXD

25 Front Rack Walking Lunges (155/115lbs)

8 Bar Muscle Up
12 Hang Single Arm DB Power Snatch (55/35lbs)
5 Rounds

25 Front Rack Walking Lunges (155/115lbs)

RXD

25 Front Rack Walking Lunges (135/95lbs)

6 Bar Muscle Up
12 Hang Single Arm DB Power Snatch (45/25lbs)
5 Rounds

25 Front Rack Walking Lunges (135/95lbs)

FITNESS

25 DB Front Rack Walking Lunges

8 Kickbacks 
12 Hang Single Arm DB Power Snatch
5 Rounds

25 DB Front Rack Walking Lunges

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 rounds for time:
20/15 cal Assault bike
10 Push Jerk (185/125)

Rest 5 min

5 rounds for time:
20m “heavy” Prowler push
10 HS push ups (strict)

– Goal is to finish the first section under 10 minutes and the second section under 5 minutes. Most of the rounds for both the push jerk and the hspu should be done unbroken, so scale the weight or kip the hspu if needed to try and finish under the goal times for each effort. The prowler should be at least 2x body weight, or where the push can be completed in under 30 seconds each time.

 

Burn

8 minute max distance row

Rest 1 minute

8 minute AMRAP
30 sit ups
20 box jumps
10 overhead lunges

Rest 1 minute

8 minute AMRAP
20 DB ground to overhead
20 Russian twists
30 double unders/60 single unders

Rest 1 minute

8 minute AMRAP
200m run
20 KB thrusters