Strength: Dynamic Effort: Bench Press 12 x 3 @ 70% 1Rm on :60s
WOD: AMRAP in 15 min:
200m Run
10 Bench Press, 135 lb
Category: .Your WODs
5 rounds of:
2 Muscle-ups
6 Front Squats, 135 lbs
12 Kettlebell Swings, 1.5 pood
Strength: 3×5 shoulder press (men only)
Endurance: Suicides EMOM for 8 minutes
WOD: 3RFT:
100 ft walking lunge
20 box jumps (24″/20″)
10 dips (15 for men)
Alternate WOD: 3 RFT:
100 ft walking lunge
100 ft broad jumps
100 ft bear crawl
Sophomore men WOD: 3 RFT:
15 toes-to-bar
10 clean and jerks
5 RFT:
3 muscle-ups
5 squat cleans, 135 lb
4 RFT:
Run 400m
12 ring dips
8 deadlifts, 185 lb
3 RFT:
Run 400m
15 knees-to-elbows
15 push press, 65lb