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Monday, January 9

[one_half]
RXD
2 Rounds
AMRAP 7 MIN
5 Lateral Burpee Over the Box Jump (24/20″)
10 DB Hang Power Snatch (45/25lbs)
Rest 1min
[/one_half]

[one_half_last]
FIT
2 Rounds
AMRAP 7 MIN
5 Burpee Plate Jumps
10 DB Hang Power Snatch
Rest 1min
[/one_half_last]


For something different, we split a 15min workout in two and added a 1min break in between. Mentally, 7min is a lot easier for people to get their heads around than 15min, so the idea is that you end up working a little harder, knowing it is shorter, and knowing you get a 1min break at halfway.

Scoring

Total Rounds and Reps for both 7min Sections.

WOD Goal

Each round should take around 1min or less. Slowing down a little in the second 7min-er. Your goal should be around 6 rounds for each AMRAP. For most of us, we should be aiming for around 5 rounds per AMRAP.

Beyond RXD

For time:
100 Toes to bar
– every minute perform 30 double unders

NOTE: This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

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