Saturday

GATOR

BEYOND RXD

5 Front Squats (185/125lbs)
26 Ring Push-ups
8 Rounds

RXD

5 Front Squats (155/105lbs)
20 Ring Push-ups
8 Rounds

FITNESS

5 Front Squats
15 Push-ups
8 Rounds

NOTE: U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Front squat
2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 rounds for quality:
20 GHD sit up
20 Ring row

NOTE: Hold a med-ball for the GHD sit ups if a set of 20 is easy for you. Any med ball up to a (20/14) is permitted if the set can be done unbroken. For the ring row, elevate your feet onto a bench and touch your chest to the rings at the top of each rep.

 

 

Burn

5 rounds of:
12 wall balls
9 weighted v-ups
6 DB ground to overhead

Rest 3 minutes

1 round of:
800m run
75 KBS
30 overhead lunges

Rest 3 minutes

20-15-10 reps of
Single-arm KB overhead squat (10, 8/7, 5 each arm)*
Hand release push ups
Burpee box jumps

*Sub single-arm KB front squat for beginners and people with limited mobility.