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Wednesday, March 22


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RXD
Part 1:
7 Rounds
1 Press
2 Push Press
3 Push Jerk

Part 2:
Death by Strict Pullups

FIT
Part 1:
7 Rounds
1 Press
2 Push Press
3 Push Jerk

Part 2:
Death by Strict Ring Pullups


Today isn’t about getting sweaty, and that is ok. Focus on technique and a solid load for Part 1, and then going to failure for Part 2.

Scoring

Part 1: Score all 7 rounds for load.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

WOD Goal

For Part 1 the goal is to lift as heavy as you can across all 7 sets. That means starting with a load that challenges you and sticking with it for the 7 rounds, or increasing a little each round.

Beyond RXD

Back Squat (to a box)
5-5-5-5-5

NOTE: Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5 and repeat for 5 total sets at the same weight. Go heavier than when we did 8 reps on 3/13.

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