WOD: “Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Extra work: Gymnastics WOD:
For QUALITY, perform:
Hold L Seat for 2 minutes
Hold Planche in Tuck Position for 2 minutes
Hold Superman for 2 minutes
(Each of these is a cumulative effort—take breaks as needed, but total time in each position should be 2 minutes)
Partner WOD: With a partner, complete (in any order):
70 double-unders
60 kettlebell swings, 1.5/1 pood
50 medball cleans
40 broad jumps
30 dips
20 dumbbell squat clean, 30/15 lb
Only one partner can work at a time. The other partner must sit in the bottom of a squat.
WOD: “Elizabeth”
21-15-9 rep rounds of:
Clean, 135 lb (75 lb for women)
Ring dip
Scale as needed. The cleans can be power cleans, with weight scaled as necessary.
You can do the dips on the station and/or with a band as needed.
Extra work: Endurance WOD:
4 rounds, each for time:
1000m row
Rest 90 seconds
You can program the rower under “New workout/Distance intervals” so it will do 1000m rows with 90 seconds rest. Works great!
7 RFT:
7 Dumbbell toe reaches
7 Standing knee-to-elbow (L+R = 1)
7 Dumbbell lunges (L+R = 1)
7 Kettlebell swings, 1 pood
7 Burpees
7 Deadlifts, 95lb
7 Pull-ups
35-minute time cap
Baseline Fitness Level Tests
WOD—your choice:
Cindy – 20 min AMRAP (5 pull-ups, 10 push-ups, 15 squats) … or …
“Benchmark” – 3 RFT: 400m run; 12 deadlifts, 135/95lb; 21 burpees
In teams of four …
3 or 4 rounds for time:
7 kettlebell swings
7 medball cleans
7 thrusters
7 push-ups
Each team member performs each exercise and then rotates to the next, doing all four each round … followed by …
Whole team runs width of soccer field and back with kettlebell, medball and barbell (2 people carrying barbell together).
