Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
BtW median: men 115 lbs; women 45 lbs
From mainsite (very helpful video there)
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15 clean and jerks (135/65)
30 ghd sit-ups
20 clean and jerks (115/55)
20 ghd sit-ups
30 clean and jerks (95/45)
15 ghd sit-ups
GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders
CFE Strength: Back Squat 10×2 at 60% 1RM; Rest 1 min between sets.
BA WOD: 3 RFT:
Backwards sprint 2 laps around gym
20 box jumps
Walking lunges width of gym and back
CFE WOD: 3 RFT:
20 Overhead Squats, 45/35 lbs
20 Pull-ups
20 Sit-ups or GHD Sit-ups
20 Dips
TM WOD: “The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
Record weight for all five sets, and which rep you failed on if you failed on any set.
Tough Mud: “Murph”
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
You can break up the 600 reps anyway you’d like.
In-class MWOD: 10-minute squat test
BA and CFE WOD: Partner Challenge:
Three rounds, for reps:
1 minute ground-to-overhead 95/65 (switch with partner as needed)
1 minute partner slamball 20/10
1 minute partner medball sit-ups
1 minute partner medball sprint, passing medball back and forth
1 minute rest
6 RFT of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
24 Push-ups
24 Walking lunge steps
Run 400 meters
Beyond the Whiteboard median: men 26:01; women 29:32
You may scale this to four rounds
Sunday:
Run 10k
All-out effort. Here is a map of a good route you might consider. It starts from my house but you can start from the field house–same loop.
Monday, in P.E.:
Strength: Box Squat 10×2 at 60% 1RM Rest 1 min between sets.
CF WOD: TBA (overhead squats, pull-ups, sit-ups, dips)
Wednesday, in P.E.:
Strength: Find your 1RM front squat
CF WOD: TBA (thrusters, pull-ups)
On your own:
Strength: Find 1RM shoulder press
CFE WOD 1: 3 RFT: Run 400m; 21 Overhead Squats, 65/45 lbs
CFE WOD 2: As many reps in 9 mins as you can of: Double Under, 2 mins; AbMat Sit-up, 2 mins; Double Under, 1:30; AbMat Sit-up, 1:30; Double Under, 1 min; AbMat Sit-up, 1 min
For total distance: Run 5:00; rest 2:30; run 6:00; rest 3:00; run 7:00 (this is a great running workout. You can run the mile loop repeatedly to measure how far you got, or track your distance on runningmap.com)