Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)
Rest 5 minutes
2 rounds for time of:
400m run
10 pull-ups
Men
3×5 squat
3×5 press
1×5 deadlift
Category: . P.E. Women
Women
15 minutes skill work
WOD
3 Rounds for time:
400m run
20 med-ball cleans
Men
Powerlifting
Women:
Skill work
40 minutes of stretching, mobility and balance
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Men:
Back squat 5-5
Shoulder press 5-5-5
Deadlift 5
Women:
2 Rounds of Helen …
Run 400m
21 kettlebell swings, 1.5/1 pood
12 pull-ups
… and, after a short rest, 2/3rd of Annie:
40-30-20-10 rep rounds of:
Double-unders (or 2x singles)
Sit-ups
Men:
Strength training begins! Find 5RM on squat, press, deadlift
Sophomores: EMOM for 6 minutes: 80m farmer walk with 2 kettlebells, 35lbs; 4 clean and jerks w/ the kettlebells
Women:
WOD–for time: (Rx’d = 4 pts; scaled = 3 pts)
800m run (scaled version: 600m)
50 wall balls
50 box jumps (20″) (scaled: 30 wallballs, 30 box jumps)
600m run (scaled: 400m)
30 wall balls
30 box jumps (20″) (scaled: 25 wallballs, 25 box jumps)
400m run
20 wall balls
20 box jumps (20″)
Endurance: Four runs for max distance:
Run 2 min, rest 90 seconds
Run 90 seconds, rest 1 min
Run 1 min; rest 45 seconds
Run 45 seconds
WOD1: Divide class into two teams—medball cleans
– Each person goes through line and does 10—judges count good reps
– First team with prescribed number good reps wins
WOD2: Partners: 10 min AMRAP:
200m farmer’s run with kettlebell (1.5/1 pood) and medball (20/14 lb) – each partner has one; switch each round
Each partner does 10 single arm kettlebell swings, alternating hands each rep