Friday

BEYOND RXD

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges (65/45lbs)
Air Squat

Cash out: 20 TGU (65/45lbs)

RXD

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges (45/25lbs)
Air Squat

Cash Out: 20 TGU (45/25lbs)

FITNESS

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges
Air Squat

Cash Out: 20 TGU

 

COMPETITOR WOD

PART 1:

 

Front Squat
3-3-3-3-3

– Build to a heavy triple, but the bar must start on the ground. Take notice of your footwork, are your feet staying in the same position from when you catch the clean into the squats? Or are you adjusting that footwork inbetween reps? Consistency in your footwork is important when looking at having your front squat training transfer over to your ability to stand up the clean. 

PART 2:

As many reps as possible in 7 minutes:
5 Deadlift (335/215)
10 GHD sit ups

– Goal is to get 10+ rounds. 7 rounds is the minimum so adjust the weight to be sure to can accomplish this.