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Wednesday, December 7

[one_half]
RXD
0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

5-10min Perform:
3 Rounds
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

10-20min Perform:
AMRAP (10min)
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)
[/one_half]

[one_half_last]
FIT
0-5min Perform:
3 Rounds
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats

5-10min Perform:
3 Rounds
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats

10-20min Perform:
AMRAP (10min)
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups
[/one_half_last]


These workouts are a great mental challenge. Having to do a lot of work before you even start getting a score is a great way to  think about how you want to attack the workout. The first 10min don’t really count for anything score wise. Fitness wise, yes!

You perform 3 rounds of the first Triplet. Whatever is remaining of 5min, you rest. Then you go straight into the next 3 rounds of the second Triplet. Whatever is remaining of the second 5min, you rest. For the last 10min of the workout you perform the AMRAP of the four movements given.

Scoring

As many rounds and as reps as possible for the last 10min Triplet.

WOD Goal

The goal is to see how many rounds you can perform of the last triplet AFTER having to perform a lot of work prior. For the rounds before this; you can get that work done however you want within the given timeframe. If you want to go through as fast as possible and then utilise the time remaining to rest, you can. Or, you can go through the motions at a comfortable pace and not have as much rest. Either way, the work is the same. The true test is to see how much work you can do while you are fatigued.

Beyond RXD

Snatch Pull – Full Snatch – Hang Snatch
7×1

NOTE: Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy reps means the weight is too heavy.

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