ANNOUNCEMENT: EXTRA WORK PROGRAMMING IS BACK!!! BUT…YOU CAN ONLY GET IT IF YOU ARE SIGNED UP FOR BEYOND THE WHITEBOARD. ALL EXTRA WORK WILL BE POSTED IN BTWT UNDER THE “EXTRA WORK” TRACK. IF YOU ARE DOING EXTRA WORK CURRENTLY, WE ENCOURAGE YOU TO START FOLLOWING OUR EXTRA WORK AS IT WILL TIE IN WELL WITH THE WEEK OF WODS. EXTRA WORK WILL INCLUDE A MET CON, A STRENGTH PROGRAM, OLY LIFTING WORK AND RUNNING WORK. THE EXTRA WORK WILL BE VERY BROAD AND WILL NO DOUBT HIT SOME THINGS THAT ARE WEAKNESSES FOR YOU AS WELL AS THINGS WE CANT PROGRAM FOR AN ENTIRE CLASS BECAUSE OF EQUIPMENT REQUIREMENTS. YOU CAN PICK AND CHOOSE WHAT YOU HAVE TIME TO COMPLETE WITH THE TIME YOU ALLOCATE FOR THE GYM.
Complete for Time
10-9-8-7-6-5-4-3-2-1
Pull Ups
DB C&J (50/35)
Rest 3 Minutes
1-2-3-4-5-6-7-8-9-10
Alt DB Snatch (50/35)
Toes To Bar
For today, there are definitely a lot of transitions with this one so use those transitions as your brief rest breaks as we look to move through this one. For the first 10-1, half the reps are done after the round of 8 so if you can make it through that unbroken, try to push to complete it all unbroken. For the 1-10, this is a completely different story….the rounds of 1-7 will go by quickly, but the reps will add up in rounds 8-10.