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Monday, April 10

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RXD
18 MIN ARMAP
1 Burpee Bar Muscle Up
2 Hang Power Snatch (95/65lbs)
4 Hang Power Clean
Each round add the same amount of reps for each movement.
FIT
18 MIN AMRAP
1 Burpee Jumping Bar C2b Pull-up
2 Hang Power Snatch
4 Hang Power Clean
Each round add the same amount of reps for each movement.

New movement combo today: the Burpee Bar Muscle Up! We have combined it with a couple of light barbell movements in a rep ascending workout. We chose to make it an AMRAP for 18min because, well, it isn’t 15min or 20min.

Scoring

As many rounds and reps as possible in 18min.
*Round 1 = 7 reps, round 2 = 14 reps, round 3 = 21 reps, etc.

WOD Goal

The Barbell movements should be light and fast. You should be able to perform both movements unbroken together for at least the first 2-3 rounds.

Beyond RXD

PART 1

3-position Snatch
7×1

NOTE: Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

PART 2

3 Rounds for time:
30 GHD sit ups
30 Wallball (20/14)
400m Run

NOTE: Goal is to finish under 15 minutes. Great times are just over 12 minutes. Try to keep the GHD and wall ball unbroken, and only push the run if you have more left in the tank. Practice getting right back to work once you come in from the run (run all the way to the GHD, not get in the door and walk over).

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