Monday 11/11– Women

Skill Practice: L-sit-5 min., handstand- 5 min.

 WOD1: Push 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 Shuttle Run (width of court = 1 rep)

 Wednesday 11/13— Women

Running Practice: 10 minutes

 WOD: 30 min AMRAP
800m run
20 burpee box jumps (24/20)

Out-of-class WOD – Women
For time:
Row 1,000 meters
Then, 4 rounds of:
12 pull-ups
9 dips
6 push-ups
Then, row 1,000 meters

Monday 11/11– Men
Squat 5×3
Press 5×3
Deadlift 5×1

Wednesday 11/13– Men
Squat 5×3
Bench 5×3
Deadlift 5×1

 Friday 11/15 — Men
Squat 5×3
Press 5×3
Deadlift 5×1

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