[et_pb_section admin_label=”section”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]
RXD
20 MIN AMRAP
10 Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
10 Overhead Walking Lunge
8 Chest-to-Bar Pullups
20 MIN AMRAP
10 Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
10 Overhead Walking Lunge
8 Chest-to-Bar Pullups
FIT
AMRAP 20min
10 Front Rack Walking Lunge (45/35lbs)
8 Over the Bar Burpees
10 Front Rack Walking Lunge
8 Jumping Chin-Over-Bar Pullups
10 Front Rack Walking Lunge (45/35lbs)
8 Over the Bar Burpees
10 Front Rack Walking Lunge
8 Jumping Chin-Over-Bar Pullups
Our Open Prep continues. If we were with us last year you remember how much fun this one was . . .
Scoring
As many rounds and reps as possible in 20min.
WOD Goal
Top Performers should aim for 10 rounds and the majority of us should aim for around 5-7 rounds. The highest score last year was into the 14th round! That is fast!
Beyond RXD
PART 1
For time:
30 Burpee bar muscle ups
NOTE: Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.
PART 2
3 Rounds for quality:
30 GHD sit ups
30 Hip extensions
[/et_pb_text][/et_pb_column][/et_pb_section]