Monday 10/28 Women
Skill Practice: 10 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
Monday 10/28 Men
Back squat- Find 5RM
Press- Find 5RM
Wednesday 10/30 Women
Skill Practice: 10 minutes
(5 min. on double-unders, 5 min. on handstands)
WOD: 15 min AMRAP:
3 thrusters (65lbs)
6 burpees over the bar
12 double-unders
Wednesday 10/30 Men
Back Squat 5-5-5
Bench- Find 5RM
Deadlift- Find 5RM
Friday 11/1 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
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OCW was enjoyable–nice and simple, good practice with box jumps and kettlebell swings. I only did 7 rounds, which I was slightly disappointed in, but I took my time with the kettlebell swings and really tried to keep my chest up, because I tend to sag and rock forward on my heels.
I did all these. Slowly getting better.