Tuesday 10/30 Women
Skill Practice: 15 minutes
WOD1: Back Squats
10 min EMOM:
3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200 m run
20 squats
200 m run
Tuesday 10/30 Men
Back squat 5-5-5
Bench 5-5-5
Deadlift 5
Thursday 11/1 Women
Skill Practice: 15 minutes
WOD: 15 min AMRAP:
3 thrusters (95/65)
6 burpees over the bar
12 double-unders
Thursday 11/1 Men
Squat 5-5-5
Press 5-5-5
Deadlift 5
Friday 11/2 Men
Squat 5-5-5
Bench 5-5-5
Deadlift 5
Women Out-of-class WOD:
12min AMRAP:
7 box jumps (36/30″)
14 kettlebell swings (70/44lbs)
*Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps (30/24″)
14 kettlebell swings (53/35lb)
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups (20/12″)
14 kettlebell swings (35/26lb)
I did the 3 thrusters, 6 burpees and 12 double unders today and it was one of the hardest workouts I’ve done. I did 9 rounds in the 15 minute time period. Double unders are definitely harder after your legs are tired!
I thought repeating the same four exercises again and again would get pretty boring. But by doing this, I can actually see the progress I’m making each class. It feels pretty good. I’m glad we’re doing it.
Dorm workout tonight:
21-15-9 pushups and air squats: 2:35
3 RFT: 10 lunges, 10 situps: 1:54
10 tabata hollow bodies: 10 sec work, 5 sec rest
5 rounds of holding the plank position for 15 secs
Alternating high knees/n\butt kicks for 2 min, 30 secs each one (harder than it sounds!)
Getting stronger, bit by bit! Still not as fit as I see myself becoming, but getting there. I’ve gotten to the point where I enjoy workouts and even crave them sometimes!
Did the 200m run, 30 sit-up , 200m run, 20 squats, 200 m run.
Since it was too dark to run, I did rowing instead with a time of 15:32.