Wednesday

WORKOUT OF THE DAY

BEYOND RXD

Min 1: 20/15 Cal Row
Min 2: 12 Handstand Pushup
Min 3: 50 Double Unders
Min 4: 6 Muscle Ups
5 Rounds

RXD

Min 1: 15/10 Cal Row
Min 2: 10 Handstand Pushup
Min 3: 40 Double Unders
Min 4: 4 Muscle Ups
5 Rounds

FITNESS

Min 1: 10/8 Cal Row
Min 2: 10 Pike Pushup
Min 3: 40 Fast Feet Jumps
Min 4: 4 Box Muscle Ups
5 Rounds

 

 

     

    COMPETITOR WOD

    PART 1:

    Back squat
    3-3-3-3-3

    – Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/16/2017 and try to go heavier.

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 20 minutes

    For time:
    100 Lunges (BW/.75BW)

    – Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.