Saturday

BEYOND RXD

100 Air Squats
50 Hang Squat Clean (115/75lbs)
100 Pushups
50 Wall Ball (20/14lbs)
100 Situps

RXD

80 Air Squats
40 Hang Squat Clean (95/65lbs)
80 Pushups
40 Wall Ball (20/14lbs)
80 Situps

FITNESS

60 Air Squats
40 Hang Power Clean
60 Pushups
40 Wall Ball
60 Situps

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 30 minutes

5 Rounds for individual times:
400m Run
50m Prowler push (heavy!)
– score is slowest round

– This will be good practice for both pacing and recovering between efforts. That prowler should be loaded to at least 2x BW, but depending on where you pushing it, should be able to be completed in under 40 seconds each time.

 

Burn

12 minute AMRAP:

5 wall walks (or 10 handstand push ups)
10 goblet squats (or 10 pistols)
15 KBS

Rest 2 minutes

12 minutes to complete 2 rounds:
400m row
30 Burpees
20 Ball Slams

Rest 2 minutes

12 minutes to complete 4 rounds:
5 dumbbell squat cleans
10 dumbbell push press
45 double unders/90 singles