Sample HybridRx WOD 513 - 2/25/2022
A. Power Snatch + Snatch; 1+2 Reps x 4 Sets; Increase Each Set; Rest 1:30 Minutes Between Sets
RX: Increasing Effort - Start at 65% of 1RM and Build to a Heavy Final Set
B1. Every 3:00 Minutes x 4 Sets; At Strength Effort
18/15 Calories Airbike
Max Distance Sandbag Carry/Goblet Carry
+
B2. Every 3:00 Minutes x 4 Sets; At Sustained Effort
20/14 Calorie Row
15m Barbell Front Rack Walking Lunge
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - 18/15 Calories/1:30-2:00 Minutes
Sandbag Carry/Goblet Carry;
RX: As Heavy As Possible
Row;
RX: Sustained Effort - 20/14 Calories/1:30-2:00 Minutes
Barbell Front Rack Walking Lunge;
RX: Light Effort - 135/95 lb
Optional Weightlifting/Accessory
C1. Half Kneeling Single Arm Landmine Press; 10 Reps/Side x 3 Sets; 21X1; Rest 0:30 Seconds
C2. Single Arm DB Row; 8,6,6 Reps/Side; 21X1; Increase Each Set; Rest 1:30 Minutes Between Supersets
Recommended Scaling Options:
Half Kneeling Single Arm Landmine Press;
RX: Light Effort - Challenging Sets
Single Arm DB Row;
RX: Increasing Effort - Tough Final Set