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Wednesday, December 21

[one_half]
RXD
PART 1
Work Up to a Heavy 5RM Barbell Row

PART 2
5 Rounds
3 Weighted Pullup
4 Strict Pullup
5 Kipping Pullups
* Rounds are done unbroken.
[/one_half]

[one_half_last]
FIT
PART 1
Work Up to a Heavy 5RM Barbell Row

PART 2
5 Rounds
10 Barbell Inverted Row
10 Jumping Chest to Bar Pullups
[/one_half_last]


The tasks required for today’s workout are quite lofty. We want people to really challenge their pulling ability, but we also want them to feel a sense of accomplishment. Make sure for both parts of the Workout they find something that they can perform to completion, but requires hard work.

Scoring

PART 1: Record Heaviest 1RM Pullup. Or record Strict Pullup sets. (If they completed the ladder, with or without a band.)

PART 2: This is done for completion, not time. Record load used for the Weighted portion and if/how it was completed (unbroken vs broken).

WOD Goal

For those who don’t have Weighted Pullups, have them focus on their Strict Pullups. We have provided some guidance for that in the Workout portion. For Part 2, we have decreased the reps by 1 for each movement.

Beyond RXD

PART 1

10 rounds for reps:
30s max Burpees
30s rest
30s max DB Thruster (45/30)
30s rest

NOTE: Goal is to get at least 10 reps on each interval. This is scored by lowest round for each movement, so consistency is key!

PART 2

For quality:
50 hip extensions (35#/25#)
NOTE: Complete in as few sets as possible.

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