Monday 11/18– Women
Skill Practice: 10 minutes
WOD1: 4 rounds for time of:
200m run
25 Wall Balls (20/14)
15 Kettlebell Swings (70/44)
WOD2: 12 min. to find 3RM back squat
Wednesday 11/20 – Women
Skill Practice: 10 minutes Cleans
10 min to find 2RM power clean
*Focus on technique; don’t add weight until able to perform 2 perfect cleans
WOD: 4 rounds for time of:
50 Double-unders
25 Sit-ups
15 Push-ups
5 Cleans (135/75)
Out of Class WOD
5 rounds, each round for time, of:
30 Air Squats
20 Calorie Row
10 Burpee Over Rowers
* Rest 3 mins between each round
Monday 11/18 — Men
Squat: 12 min EMOM: 4@65% of 5RM
Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
10 rounds for distance: Run 20 sec; rest 40 sec.
Cash-out: Russian twists: 15-15-15
Wednesday 11/20 — Men
Close-grip bench press: 12 min EMOM: 4@60% of 5RM
Supersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20
10 rounds for distance: Run 15 sec; rest 45 sec.
Cash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5
Friday 11/9 — Men
Deadlift: 10 min EMOM: 4@65% of 5RM
7 rounds, every 90 seconds: Shuttle sprint—1/4, 1/2, full length of gym and back
Press: 10 min EMOM: 4@65% of 5RM
Monday’s workout wasn’t too bad, but definitely a workout. I lost more time on the wall balls than anywhere else I think (17:35). We haven’t done a RFT in a while, it was a nice change of pace from AMRAPS.
The suicides just about did me in as well as the cash out of toes to bar. I couldn’t do that so I had to scale it down. I am noticing improvement in my performance in class. It’s slow, but it’s getting there. Hopefully one day, I’ll get better at the shuttle sprints.