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)
Thursday 11/15— Women
Skill Practice: 15 minutes
WOD: 30 min AMRAP
800m run
20 burpee box jumps (24/20)
Out-of-class WOD – Women
For time:
Run 1,200 meters
Then, 4 rounds of:
12 pull-ups
9 dips
6 push-ups
Then, run 1,200 meters
Tuesday 11/13 — Men
Squat 5×3
Press 5×3
Deadlift 5×1
Thursday 11/15 — Men
Squat 5×3
Bench 5×3
Deadlift 5×1
Friday 11/16 — Men
Squat 5×3
Press 5×3
Deadlift 5×1
Tuesday’s workout hurt, but I felt great afterwards. I averaged 13 squats per tabata round and about 4 pullups per tabata.
For the 30 minute AMRAP, I did 800m running and 20 burpie box jump 4 times plus 200 more meters. The burpie box jumps were very difficult, I had to take lots of breaks! 🙂
I did 4.5 rounds of the Tabata 600 m runs with 15 burpee box jumps. Killer!!
I am steadily building up my work set weight each workout. It feels great to make progress.