Wednesday, November 16

[one_half]
RXD
10 MIN AMRAP
10 Shoulder to Overhead (115/75lbs)
10 Strict Pullup
[/one_half]

[one_half_last]
FIT
10 MIN AMRAP
10 Shoulder to Overhead
10 Ring Rows
[/one_half_last]

The limiting factor today for most people will be the high-ish rep scheme. The weight for the Shoulder to Overhead is intended to be moderate, but after a few rounds it will start to feel heavy for 10 reps. Especially coupled with 10 Strict Pullups. The goal should be over 5 rounds for most people and then for Top Performers around 7+.

The Shoulder to Overhead is any way, but most people will probably end up doing Push Presses given the moderate load. Scale these to a weight you know you can do at least 3 rounds unbroken.

Beyond RXD

PART 1
Press
3-3-3-3-3

NOTE: Build to a heavy 3 and hold the same weight across the 5 working sets. Try to use a heavier weight han you did on 11/1.

“Gymnastics test”
1 attempt for max push ups.

PART 2

Rowing Intervals
Row 1:40 – rest :20 x9

NOTE: This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.