Monday

MONDAY Sep 19th

WORKOUT OF THE DAY

BEYOND RXD

30sec Row for Cals
30sec Rest
5 Rounds
30sec DB Push Press (55/35lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds

RXD

30sec Row for Cals
30sec Rest
5 Rounds
30sec DB Push Press (45/25lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 45/25lbs)
30sec Rest
5 Rounds

FITNESS

30sec Row for Cals
30sec Rest
5 Rounds
30sec DB Push Press
30sec Rest
5 Rounds
30sec DB Lunges
30sec Rest
5 Rounds

 

    COMPETITOR WOD

    PART 1:

    To be done 30 minutes before class

    Push Press
    2-2-2-2-2-2

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

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 10 minutes

    For time:
    30 Muscle ups (strict)

    NOTE: Goal is to finish in around twice the time that 30 kipping muscle ups takes you. There is a 10 minute cap here, so get as many strict muscle ups as you can if you aren't going to finish.