ABUNDANT LIFE @ AC

MEN’s version:
Teams of 4 (or 5), five rounds. Each round starts with 300m run
• 10 rope climbs (5 ground-to-stand = 1)
• 50 ring dips (two on dip station = 1)
• 30 handstand push-ups or wall climbs
• 35 bench press, 135lb (two 95lb = 1)
• 60 pull-ups (muscle-up = 4; band assisted = ½)
On the runs, first one back starts work. The rest get in line as they return. One person works at a time. You can’t work again until everyone has gone through. First team to finish gets 5 points; second team gets 4; third team gets 3; fourth gets 2; last gets 1. Wait until all teams are done before starting the next round. Team with most points after five events wins.

WOMEN’s version:
Teams of 4 (or 3), six rounds. Each round starts with 300m run
• 9 rope climbs (5 ground-to-stand = 1)
• 40 dips (band assisted = ½)
• 40 back squats, 85lb
• 40 ghd sit-ups
• 40 pull-ups (band assisted = ½)
• 40 wallballs, 20lbs, 8′ target
Same rules … first team to finish gets 6 points, and on down to 1 point for 6th place.

WOD: Jump Pull Swing
10-9-8-7-6-5-4-3-2-1 reps of:
Box jump (24″/18″) … or … Power clean, 135/95 lb (scale if necessary)
Pull-up … or … Ring dip
Kettlebell swing, 1.5/1 pood

Do not use bands on this workout. Do as many normal (or kipping) pull-ups as you can, and then switch to jumping pull-ups. You can do all jumping pull-ups if you need to.)

Other work:
Do one max set pull-ups (kipping is acceptable).

Also, choose one of these options if you haven’t done it before, focusing on skills you’re trying to pick up …

• If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
• Three RFT: 5 handstand push-ups; 10 knees-to-elbows or toes-to-bar; 15 GHD sit-ups (if there is another challenging movement you are working on that you would like to incorporate, you may sub it for one of these movements.)
• Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
• 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

If you’ve done all those, you can do one of the “Big Tent” workouts.

Two out-of-class workouts this week:

WOD 1: Tens
7 RFT:
10 Wallballs, 20/12 lbs
10 Push-ups

WOD 2: Around the Rugged Rock
10 RFT:
10 Thrusters, 75/45 lbs
Run 2 laps around the purple stripe

Other work:
Do one max set dips. If you’re already able to do 10 consecutive bar dips, do ring dips. Use a band if you can’t get more than five.

Also, choose one of these options, focusing on skills you’re trying to pick up …

• If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
• Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
• Three rounds for quality:12 pistols each leg (or pistol progression) (alternating legs); 9 hip-back extensions
• 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

If you’ve done all those, you can do one of the “Big Tent” workouts.

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.