ABUNDANT LIFE @ AC

MEN’s version:
Teams of 4 (or 5), five rounds. Each round starts with 300m run
• 10 rope climbs (5 ground-to-stand = 1)
• 50 ring dips (two on dip station = 1)
• 30 handstand push-ups or wall climbs
• 35 bench press, 135lb (two 95lb = 1)
• 60 pull-ups (muscle-up = 4; band assisted = ½)
On the runs, first one back starts work. The rest get in line as they return. One person works at a time. You can’t work again until everyone has gone through. First team to finish gets 5 points; second team gets 4; third team gets 3; fourth gets 2; last gets 1. Wait until all teams are done before starting the next round. Team with most points after five events wins.

WOMEN’s version:
Teams of 4 (or 3), six rounds. Each round starts with 300m run
• 9 rope climbs (5 ground-to-stand = 1)
• 40 dips (band assisted = ½)
• 40 back squats, 85lb
• 40 ghd sit-ups
• 40 pull-ups (band assisted = ½)
• 40 wallballs, 20lbs, 8′ target
Same rules … first team to finish gets 6 points, and on down to 1 point for 6th place.

WOD: Jump Pull Swing
10-9-8-7-6-5-4-3-2-1 reps of:
Box jump (24″/18″) … or … Power clean, 135/95 lb (scale if necessary)
Pull-up … or … Ring dip
Kettlebell swing, 1.5/1 pood

Do not use bands on this workout. Do as many normal (or kipping) pull-ups as you can, and then switch to jumping pull-ups. You can do all jumping pull-ups if you need to.)

Other work:
Do one max set pull-ups (kipping is acceptable).

Also, choose one of these options if you haven’t done it before, focusing on skills you’re trying to pick up …

• If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
• Three RFT: 5 handstand push-ups; 10 knees-to-elbows or toes-to-bar; 15 GHD sit-ups (if there is another challenging movement you are working on that you would like to incorporate, you may sub it for one of these movements.)
• Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
• 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

If you’ve done all those, you can do one of the “Big Tent” workouts.

Two out-of-class workouts this week:

WOD 1: Tens
7 RFT:
10 Wallballs, 20/12 lbs
10 Push-ups

WOD 2: Around the Rugged Rock
10 RFT:
10 Thrusters, 75/45 lbs
Run 2 laps around the purple stripe

Other work:
Do one max set dips. If you’re already able to do 10 consecutive bar dips, do ring dips. Use a band if you can’t get more than five.

Also, choose one of these options, focusing on skills you’re trying to pick up …

• If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
• Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
• Three rounds for quality:12 pistols each leg (or pistol progression) (alternating legs); 9 hip-back extensions
• 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

If you’ve done all those, you can do one of the “Big Tent” workouts.