Friday

WORKOUT OF THE DAY

BEYOND RXD

50 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat @ Bodyweight + 20lbs
Every time you put the Bar down, you perform 10 Broad Jumps

RXD

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

FITNESS

50 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps

 

    COMPETITOR WOD

    PART 1:

    To be done 30 minutes before class

    Hang Clean (squat)
    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 15 minutes

    For time:
    40-30-20-10
    GHD Sit ups
    Hip extension

    NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.