Monday 11/4– Women
Skill Practice:10 minutes

WOD1: Deadlift
12 minutes to find 5RM

WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
20 push-ups
20 Kettlebell Swings (53/35)     

Wednesday 11/6— Women
Skill Practice:10 minutes

WOD1: Back Squat
12 minutes to find 5RM

WOD2: “Fight Gone Bad”
3 rounds for Reps of:
1 min of wall-balls (20/14)
1 min of sumo deadlift high-pulls (75/45)
1 min of box jumps (20″)
1 min of push-presses, (75/45)
1 min of burpees
1 min rest

Women’s out-of-class WOD:
4 rounds for time of:
100-ft. walking lunge
20 sit-ups
20 pull-ups

11/4 M—Powerlifting Class 4
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5

11/6 W—Powerlifting Class 5
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5

11/8 F—Powerlifting Class 6
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5

 

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