Endurance: 6 rounds for distance:
1 minute run
1 minute rest
Skill:
EMOM for 10 minutes:
2 clean and jerk @70% of 2RM max
WOD:
8 min AMRAP:
9 sit-ups
6 overhead squats (95/65)
Category: . P.E. Women
Endurance:
10 rounds for total distance:
Run 30 seconds
Rest 30 seconds
Group WOD: (groups of 4)
Women: TENS—kettlebell swings, medball cleans, push-ups, burpees
Men: KETTLEBELL MADNESS—swings, goblet squats, kb lunges, snatches, etc.
Endurance:
Three rounds, each for distance:
Run 10 minutes
Rest 3 minutes
Strength:
3×15 back squat @ 55% of 1RM
WOD:
5 RFT:
7 L-pull-ups
7 Handstand push-ups
7 Ring dips
7 Kettlebell swings, 2/1.5 pood
Endurance:
Running
WOD:
5 minutes of Tabata squats, resting at the bottom every other round
Strength:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Endurance:
5x800m runs with 2:30 rest in between
Strength:
3-3-3-3-3-3-3 deadlift
*work up to new 3-rep max
WOD: Fran
21-15-9:
Thrusters, 95/65
Pull-ups
Endurance: 4 rounds
Run 400
Rest 90 seconds
Strength:
Back squat 7 x 2 — descend slowly, over 4 full seconds, each rep. Work up to a max double.
WOD:
AMRAP, 7 min:
2 front squats, 135/65
2 burpees over bar
Each round, add two more reps to each exercise: 4,4; 6,6; etc.