3 RFT:
49 squats
7 hang cleans (135/65)
7 handstand push-ups
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Partner WOD:
3 or 4 rounds for time:
With only one partner working at a time (rep counts are combined reps for the team) …
16 knees-to-elbows (sub medball crunches and double the reps)
12 power clean plus two front squats (sub medball cleans and double the reps)
8 wall climbs (sub handstand push-up progression and double the reps)
Then, 80m of one partner bear crawl while the other walks with a plate overhead (45/25), switch as needed
3 rounds of:
16 Kettlebell Burpees
8 Kettlebell Thrusters
4 Kettlebell Snatches (each arm)
3 RFT:
10 Burpees
15 Push-ups
20 Mountain Climbers
30 Bicycle Crunches
45 second Plank Hold
3 RFT:
10 Wall Climbs*
30 Sit ups
30 Squats
*For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
WOD: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest
Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.
The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.
Other work (your choice):
WOD: Tens
5 RFT—choose from the following exercises depending on what skills you’re trying to improve in:
10 knees-to-elbows — or — 10 pull-ups
10 kettlebell swings, 1.5/1 pd — or — 10 power cleans (choose your weight)
10 dips or ring dips — or — 10 double-unders
SKILLS …
- Three rounds for quality:
12 pistols each leg (or pistol progression) (alternating legs)
9 hip-back extensions - If you didn’t do this last week: 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks