Circuit:
Clean and jerk
Side (high knee) skips
Rear/side lifts
Over-the-chair kicks
Plate circles
Box side jumps
Ab tucks
Side-leg tucks
Squat thrust
Commando push-up
Spiderman
Burpee side-jumps
Side-jump squat
Medball to laces
Category: . P.E. Women
WOD:
40-30-20-10 rep rounds of:
Wallball shots, 20/12 lb
Box jumps, 24/18″
Kettlebell swings, 1.5/1 pood
If you want, you can do “Morrison,” a hero WOD, which adds a set of 50 to the beginning (so it’s five rounds, of 50-40-30-20-10)
Other work …
Do any previous “other work” piece you haven’t done before.
Focus on skills you’re trying to pick up.
If you’ve done all those, you can do one of the “Big Tent” workouts.
12 I did this!
Team WOD — frosh v. sophs:
There are two simultaneous relays going on with each team. Each member:
– Rows 1K (one at a time)
– Runs 800m (one at a time)
12 I did this!
For total reps …
For three minutes, do 30 seconds of first exercise, then 30 seconds of the second, back and forth.
Rest 30 seconds, then do the same with the next pair of exercises.
Rest 30 seconds, then do the third pair of exercises.
Keep a single running tally of your rep total.
Entire workout is exactly 10 minutes. Go in any order, as long as the exercises are paired this way:
1) Pull-ups — kettlebell swings
2) Dips — jumping alternating lunges (L+R = 1 rep)
3) Thrusters, 75/45lb — push-ups
Score is total number of reps completed.
22 I did this!
21-15-9 rep rounds of:
Thrusters, 95/65 lb
Pull-ups
Partner WOD:
3 or 4 rounds for time:
With only one partner working at a time (rep counts are combined reps for the team) …
16 knees-to-elbows (sub medball crunches and double the reps)
12 power clean plus two front squats (sub medball cleans and double the reps)
8 wall climbs (sub handstand push-up progression and double the reps)
Then, 80m of one partner bear crawl while the other walks with a plate overhead (45/25), switch as needed