WORKOUT OF THE DAY

BEYOND RXD

9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (95/65lbs)
15 Rounds

RXD

9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)
15 Rounds

FITNESS

9 Lateral Plate Jumps
7 Pushups
5 Front Squats
10 Rounds

 

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 working sets. Try to hit a heavier weight than on 9/17.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 rounds for time:
10 front rack lunges (175/115)
15 KB swings (70/53)

NOTE: Goal is finish in under 8 minutes. The lunges are total steps, so 5 each leg, each round. Both movements should be unbroken the whole time; hang on to that KB. There is a 10 minute cap.