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Monday, February 13


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RXD
EMOM 16 MIN
1 Rope Climb
5 Burpees
7 KB Goblet Squat (53/35)
FIT
EMOM 16 MIN
1 Rope Climb
3 Burpees
7 KB Goblet Squat

Today’s Workout isn’t targeted for most people. It is purposefully set high so that you will question it, try something really challenging and then be surprised that you could do it!

Scoring

Total Reps. Add up the reps per minute to give one number. If they do it as Rxd, their reps per round would be 13, so their total score would be 208.

WOD Goal

There are 13 reps per round (for Rxd). The Rope Climb should take around 15sec, the Burpees should take around 15sec and the Squats another 15sec. That leaves 15sec to rest. In reality, it may start out like this, but for a lot of people, it will not continue like this across 16 min.

Beyond RXD

PART 1

Back squat
3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

PART 2

Deadlift
3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

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