ABUNDANT LIFE @ AC

Women:
Skill work
40 minutes of stretching, mobility and balance

Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5

Men:
Back squat 5-5
Shoulder press 5-5-5
Deadlift 5

Women:
2 Rounds of Helen …
Run 400m
21 kettlebell swings, 1.5/1 pood
12 pull-ups

… and, after a short rest, 2/3rd of Annie:
40-30-20-10 rep rounds of:
Double-unders (or 2x singles)
Sit-ups

Men:
Strength training begins! Find 5RM on squat, press, deadlift

Sophomores: EMOM for 6 minutes: 80m farmer walk with 2 kettlebells, 35lbs; 4 clean and jerks w/ the kettlebells

Women:
WOD–for time: (Rx’d = 4 pts; scaled = 3 pts)
800m run (scaled version: 600m)
50 wall balls
50 box jumps (20″) (scaled: 30 wallballs, 30 box jumps)
600m run (scaled: 400m)
30 wall balls
30 box jumps (20″) (scaled: 25 wallballs, 25 box jumps)
400m run
20 wall balls
20 box jumps (20″)

Endurance: Four runs for max distance:
Run 2 min, rest 90 seconds
Run 90 seconds, rest 1 min
Run 1 min; rest 45 seconds
Run 45 seconds

WOD1: Divide class into two teams—medball cleans
– Each person goes through line and does 10—judges count good reps
– First team with prescribed number good reps wins

WOD2: Partners: 10 min AMRAP:
200m farmer’s run with kettlebell (1.5/1 pood) and medball (20/14 lb) – each partner has one; switch each round
Each partner does 10 single arm kettlebell swings, alternating hands each rep

FROSH
Partner WOD: AMRAP in 4 minutes: (1 point)
One partner does 6 sumo deadlift high pulls (75/55) while the other does 4 burpees—then switch

Endurance WOD: Sprints (3 points)
Run : rest = 1 : 1
0:00 – 10:00 — 200m sprints (around 1 bay of parking)
10:00 – 25:00 — 400m sprints (around all bays of parking) — maximum of 4, then go straight into
25:00 – 40:00 — 800m sprints (to far side of IA and back) — maximum of 3.
If you finish 8 200m runs, 4 400m runs and 3 800m runs, you get 4 points for this WOD.

SOPHS
Endurance WOD: Sprints (4 points)
10 x 200m sprints — 4 x 400m sprints — 3 x 800m sprints — run : rest = 1 : 1

FROSH:
Endurance: 8 rounds: 30 seconds run, 30 seconds rest (1 point)

Partner WOD: (Each pair has one medball) (3 points)
Four rounds:
Cross field behind JAFH with 1) medball wheelbarrow; 2) walking lunges with medball locked out overhead; 3) and 4) medball throw, alternating partners
Each time, go back around blacktop road to JAFH with medball catch (person with ball must remain stationary)
Once back at JAFH do 40 reps total (20 each partner) of: 1) wallballs; 2) over-the-shoulder cleans; 3) partner medball situps; 4) Russian twists each (left+right = 1 rep)

SOPHS:
Partner WOD: Same as above, but switch every rep on the wallballs, and substitute medball cleans for over-the-shoulder cleans

Mobility: Archetype #6 (1 point)