Most points = best class
Challenges:
- Leave It on the Floor (whole class)
- Rowing Relay (whole class)
- Deadlift face-off
- L-sit challenge
- Max power cleans, 1 min
- Couplet
- Endurance
- Pull-up challenge
- Sandbag Relay (whole class)
Category: . P.E. Women
Tuesday
Women
1. Skill Work: pull-ups, toes-to-bar, hand stands, hollow rock
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype
Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.
Tuesday
Women
1. Skill Practice: 15 minutes
WOD– 18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches (75/45)
Toes-to-Bars
Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5 View full article »
Tuesday 11/20– Women
Skill Practice:15 minutes
WOD: 4 rounds for time of:
50 Double-unders
25 Sit-ups
15 Push-ups
5 Cleans (135/75)
Tuesday 11/13 — Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »
Tuesday 11/13– Women
Skill Practice: 15 minutes
WOD1: Strict Press
12 minutes to find 5RM
WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Run (Distance) View full article »
Tuesday 11/6– Women
Skill Practice:15 minutes
WOD1: Deadlift
12 minutes to find 5RM
WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
Handstand Walk, 20 m
20 Kettlebell Swings (53/35) View full article »