In-class GWOD: Accumulate 1 minute of L-sit, at hardest progression you can hold 6-10 seconds
Strength:
Endurance Club: Sumo Deadlift High Pull 7×3 at 60% 4RM every 45 secs
Tough Mud: Wendler, Week 1
WOD: “Fran” (record your comments at this post)
Bodyweight Aces WOD:
AMRAP in 12 min:
10 push-ups
15 sit-ups
20 squats
In-class GWOD: 5×5 handstand push-ups at most difficult progression possible
Tough Mud:
Strength: Wendler Week 1
WOD: Thrusters, T2B, Runs (record comments at this post)
Endurance Club:
Strength: Back squat 10×2 at 60% 4RM
CFE WOD: 3RFT:
20 wallballs, 20/14lb
25 sit-ups
400m run
(If you’re doing the Endurance track, you might record your comments at this post.)
Bodyweight Aces:
Partner WOD: 3 RFT:
30 partner medball toss
30 partner medball sit-ups
400m run
WOD 1
12 Russian twists, 20/12
12 American kettlebell swings, 1.5/1 pood
24 walking lunges
WOD 2
AMRAP in 10 min:
7 ring rows
7 dips
7 mountain climbers
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Medicine ball cleans, 12 lb
Push-ups
This means you start with a round of 10 medball cleans and 10 push-ups, then do 9 of each, then 8 of each, etc. all the way down to a single rep of each. Concentrate on excellent form with each movement. If you need to scale the push-ups, do them on a box, rather than from the knees.
