BEYOND RXD

0-5min Perform:
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
3 Rounds

5-10min Perform:
10 DB Step Ups (55/35lbs) (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
3 Rounds

10-20min Perform:
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
10 DB Step Ups (55/35lbs) (24″)
AMRAP (10min)

RXD

0-5min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds

5-10min Perform:
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds

10-20min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)
AMRAP (10min)

FITNESS

0-5min Perform:
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats
3 Rounds

5-10min Perform:
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats
3 Rounds

10-20min Perform:
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups
AMRAP (10min)

 

COMPETITOR WOD

PART 1:

Snatch Pull – Full Snatch – Hang Snatch
7×1

– Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy reps means the weight is too heavy.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
12 Hang squat clean thruster (145/105)
400m run

– Pick a weight in which at least one round can be done unbroken. Goal is under 10 minutes, but shoot for 8 minutes, so you have to really push for fast runs and unbroken rounds.