Tuesday

WORKOUT OF THE DAY

OPEN WORKOUT 16.1

BEYOND RXD

25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups
AMRAP 20min

RXD

25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups
AMRAP 20min

FITNESS

25ft Front Rack Walking Lunge (45/35lbs)
8 Over the Bar Burpees
25ft Front Rack Walking Lunge
8 Jumping Chin-Over-Bar Pullups
AMRAP 20min

COMPETITOR WOD

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing. 

Do Beyond Rx’d programming for the day.
– Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

 

For time:
30 Burpee bar muscle ups

– Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.

3 Rounds for quality:
30 GHD sit ups
30 Hip extensions