5 RFT:
6 clean and jerks, 135 lb
30 double-unders
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50 overhead lunges (45/25 lbs plate)
40 pull-ups
30 box jumps
20 burpees
10 snatches (95/45)
3 RFT:
500m row
25 back extensions
15 knees-to-elbows
(This could be an out-of-class workout for P.E. students)
Helen
3 RFT:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups
Diane
21-15-9:
Deadlift, 225 lb
Handstand push-up
11 I did this!
Circuit:
Clean and jerk
Side (high knee) skips
Rear/side lifts
Over-the-chair kicks
Plate circles
Box side jumps
Ab tucks
Side-leg tucks
Squat thrust
Commando push-up
Spiderman
Burpee side-jumps
Side-jump squat
Medball to laces
WOD:
40-30-20-10 rep rounds of:
Wallball shots, 20/12 lb
Box jumps, 24/18″
Kettlebell swings, 1.5/1 pood
If you want, you can do “Morrison,” a hero WOD, which adds a set of 50 to the beginning (so it’s five rounds, of 50-40-30-20-10)
Other work …
Do any previous “other work” piece you haven’t done before.
Focus on skills you’re trying to pick up.
If you’ve done all those, you can do one of the “Big Tent” workouts.
12 I did this!