For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-ups
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft
Archive for November, 2013
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.
14 I did this!
Double alternating tabata of:
Choose one: power clean, kettlebell snatch or kettlebell swing … and
Choose one: knees-to-elbows, back extension or burpee
Score is the total of the lowest number of reps in a single round for each exercise
Also:
100m row, for time
250m row, for time
Power snatch 5-5-5-3-3-1-1-1