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
The 11th’s workout was actually a little easier than I thought it would be, especially the shuttle runs. L-sits are still difficult for me to hold for 20 seconds, but I made it about 15 each time. I enjoyed the slow resistance on the way down from the pull-ups.
I did this. Getting stronger and pushing myself further than I did last year.