Monday, August 22

[wod date=”2016-8-22″]

The goal for this workout should be to do as big sets as possible for those Pullups, since every time you come off the Pullup Bar, 6 Over/Unders need to be performed. If you end up doing 1 or 2 Pullups at a time, it will end up being a really long workout. In some cases, this might be fine. Sometimes you just need to struggle and get through a workout at a slow pace if it means you complete 50 Pullups in a way you never have before.

1 Over/Under = Over once and back under once. Set the PVC up so that the jump is relatively easy and the under is hard but manageable. Taller people will need to stack a few extra plates on the box.

Beyond RXD

PART 1

Press
3-3-3-3-3

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

PART 2

4 Rounds for time:
15 calorie Assualt Bike
15 GHD sit ups
5 Hang Squat Cleans (225/155)

NOTE: Goal is to finish in under 10 minutes. Try to spend no more than 1 minute on the bike per round, and go for an unbroken set on the cleans. If you are unable to perform at least 1 set of the cleans unbroken, scale the weight so the workout can be finished by the 10 minute mark.