WOD: “Elizabeth”
21-15-9 rep rounds of:
Clean, 135 lb (75 lb for women)
Ring dip
Scale as needed. The cleans can be power cleans, with weight scaled as necessary.
You can do the dips on the station and/or with a band as needed.
Extra work: Endurance WOD:
4 rounds, each for time:
1000m row
Rest 90 seconds
You can program the rower under “New workout/Distance intervals” so it will do 1000m rows with 90 seconds rest. Works great!
Double alternating tabata (20 seconds work, 10 seconds rest, alternating exercises for 8 minutes):
Kettlebell swings
Wallball shots
Record score for each exercise to comments (score is lowest number of reps completed in a set).
For a home workout this week, do:
35-25-15-5 rep rounds for time of:
Squat
Reverse crunch (video here)
This means: 35 squats, 35 crunches; 25 squats, 25 crunches; 15 squats, 15 crunches; 5 squats, 5 crunches
“For time” means to do it as quickly as possible, and record your time to comments.
100 burpees, plus …
Every minute on the minute:
2 hang power cleans, 135 lb
1 hang squat clean, 135 lb
Scale as needed
7 RFT:
7 Dumbbell toe reaches
7 Standing knee-to-elbow (L+R = 1)
7 Dumbbell lunges (L+R = 1)
7 Kettlebell swings, 1 pood
7 Burpees
7 Deadlifts, 95lb
7 Pull-ups
35-minute time cap
Push press 1-1-1-1-1-1-1
