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Wednesday, January 11

[one_half]
RXD
For Time
100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders
[/one_half]

[one_half_last]
FIT
8 Rounds
10 Back Squats
30 Fast Feet Jumps
[/one_half_last]


If you are wondering, the workout starts with the Double Unders. Otherwise, you will have too much opportunity to get a big chunk of the Squats done in that first minute, when you are fresh.

The Barbell needs to be taken from the ground!

Scoring

Time taken to complete the Workout.

WOD Goal

Do the Double Unders fast and unbroken. Easier said than done, but it is only 20 per round which makes this workout a great opportunity to focus on doing one big set each time. That said, this isn’t the workout to practise Double Unders or do Attempts. Modify these to 30 Fast Feet instead.

Beyond RXD

PART 1

Press
3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2

EMOM 10 MIN
12 pull-ups & 7 Burpees

NOTE: Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.

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