Monday 11/25– Women
Skill Practice: 8 minutes
WOD1: 12 minutes to find 3 RM deadlift
WOD2: With a partner, 6 rounds (alternating) for time of:
5 deadlifts (135lbs or scaled to 75% of 3RM)
10 pull-ups
200m run
*One partner completes a round while the other performs a Max L-sit, then rests
Resting partner will have one attempt to max L-sit (for time) at an point during their rest period. Cumulative L-sit time (for both partners, all 6 rounds) is deducted from the overall time to determine score.
Monday 11/25– Men
Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
Press 5-5-5
Deadlift 5
Out of Class WOD 1- Women:
Complete as many rounds as possible in 15 minutes of:
5 R-arm kettlebell push jerks (35)
5 L-arm kettlebell push jerks (35)
10 kettlebell swings (35)
Out of Class WOD 2- Women:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (20)
6 toes-to-bar (scale down to hanging knee raises)
24 double-unders (scale down to 24 single-unders)
Out of Class 1– Men
(no class—out-of-class at your discretion; it would be a good idea to have partners)
Squat 5-5-(5) — third set is optional
Tempo bench 3010: 5-5-5-5
Dimmel Deadlift 10-10-10-10
Out of Class 2– Men
(no class—out-of-class at discretion)
Squat 5-5-(5)
Press 5-5-5
Tempo deadlift 3010: 5-5-5-5
Really enjoyed the partner workout! Working on the L-sits was challenging, but I held it for longer than I expected. I’m that much more stronger now.:D
The tempo part was the hardest. That got pretty hard by the end. The rest went pretty well however.