Monday
Women
1. Skill Practice: 15 minutes
2. 4 RFT:
50 Double-unders
25 Sit-ups
15 Ring Dips
5 Cleans (155/95)
Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »
Monday
Women
1. Skill Practice: 15 minutes
2. Strict Press–12 minutes to find 5RM
3. Tabatas:
— Tabata Squat — Rest 1 min
— Tabata L-sit — Rest 1 min
— Tabata Pull-up — Rest 1 min
— Tabata Handstand Hold — Rest 1 min
— Tabata Run (for distance) View full article »
Monday
Women
1. Skill Practice: 15 minutes
2. Deadlift: 12 minutes to find 5RM
3. 14 min AMRAP:
400m run; 20 Deadlifts (185/135; scale to 60% of 5RM); Handstand Walk, 20 m; 20 Kettlebell Swings (53/35)
Men
1. Squat: 12 min EMOM: 4@65% of 5RM
2. Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
3. 9 rounds for distance: Run 20 sec; rest 40 sec.
Monday 10/30–Women
Skill Practice: 15 minutes
WOD1: Back Squats
10 min EMOM: 3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200m run
20 burpees
200m run
Monday 10/23
Women: 15 min. AMRAP
3 thrusters (95/65)
6 burpees over the bar
12 double-unders
Men: Squat 5×3 — Press 5×3 — Deadlift 5×1
Out-of-class WOD:
Swans in Flight 5K / Union Jack 5K (participating is worth 6 points)
Monday 9/25—Sophomores
WOD1: Overhead squat 5-5-5-5
WOD2: Teams of 3—relay:
2 rounds: 20 kettlebell swings — 20 deadlifts (155/115) — 20 box jump overs
