Saturday

WORKOUT OF THE DAY

BEYOND RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters (115/75lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: 25 HSPU Challenge

RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters (95/65lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: 25 HSPU Challenge

FITNESS

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: Handstand Hold Challenge

 

COMPETITOR WOD

5 rounds for time:
30 wallball (30/20)
20 Pull-ups (chest to bar)
10 Triple unders

– Goal is to finish in under 15 minutes. If you are struggling with the triple unders, do not spend more than 1 minute with the rope. Get as many as you can and then move on to get through the workout in a timely manner.

 

 

Burn

EMOM for 10 minutes:
5 dumbbell thrusters + 5 burpees + 5 dumbbell power cleans

Rest 3 minutes

EMOM for 10 minutes:
5 Russian KBS + 5 toes to bar/knees to elbows + 5 goblet squats

Rest 3 minutes

EMOM for 10 minutes:
5 plate ground to overhead + 5 overhead lunges + 5 push ups