ABUNDANT LIFE @ AC

WOD: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest

Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.

The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.

Other work (your choice):

WOD: Tens
5 RFT—choose from the following exercises depending on what skills you’re trying to improve in:
10 knees-to-elbows — or — 10 pull-ups
10 kettlebell swings, 1.5/1 pd — or — 10 power cleans (choose your weight)
10 dips or ring dips — or — 10 double-unders

SKILLS …

• Three rounds for quality:
  12 pistols each leg (or pistol progression) (alternating legs)
  9 hip-back extensions
• If you didn’t do this last week: 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

Doing the Tough Mudder in Dallas definitely counts as an out-of-class workout!

For non-Mudder types, do WOD:
3 RFT:
Burpee broad jumps, 1 length of the gym (purple stripe to purple stripe longwise; or halfway down, halfway back)
21 kettlebell swings, 1.5/1 pood
12 pull-ups (use bands or sub jumping pull-ups if necessary)

Other work: SKILL …
Depending on what skill you’re trying to get, do:

• 300 double unders, or 10 minutes double-under practice, whichever comes first
• 3 rounds for quality: 9 hip/back extensions, 500m row—max effort (if you didn’t do this last week)
• 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

WOD:
4 RFT:
15 burpees
10 back squats (men: 70% 5-rep max; women 75lb)
Run 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb)

Other work: SKILL …
Depending on what skill you’re trying to get, do:

• 4 rounds for quality: Max rep dips or ring dips, 25 sit-ups
• 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank (only if you didn’t do this workout last week)
• For time: 150 kettlebell swings, 1.5 pd/1 pd
• 3 rounds for quality: 9 hip/back extension, 500m row—max effort

Men, if you have all those skills, you can do 3-3-3-3-3 of front squat or push jerk. Please do it with a partner who can watch your form.

Double alternating tabata (20 seconds work, 10 seconds rest of one exercise, then 20/10 of second exercise, for 8 minutes total) of:

Goblet squat, burpee — or …

Deadlift, burpee — or …

Deadlift, push-up — or …

Pull-up, burpee

Score is least number of reps on each exercise completed in 20 seconds, added together. Post to comments like: 9 deadlifts (115), 7 burpees

WOD: 4 RFT:
Broad jumps, length of the gym
10 Push jerks—you decide the weight (push-ups for women)
25 squats

Other work: SKILL …
Depending on what skill you’re trying to get, do:

• 300 double unders, or 10 minutes double-under practice, whichever comes first

• 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank

• 5 rounds for quality: 4 handstand push-ups; 10 medball cleans; 30 seconds front plank

We will be covering these skills in class on Monday, and you can work on them later in the week.