1. For time: Run 1 mile with a heavy kettlebell or plate. Weight cannot go above collar bones or below your waist.
2. 10 sets: 10m of barbell overhead walk @ 45 – 185lb
3. AMRAP in 9 minutes: 2 Shoulder press @ 80%; 200m run
4. 3 sets: 50 Russian twists with kettlebell
With a long weekend, you’ll need to do two out-of-class workouts before class next Wednesday. Here they are:
For all: For time (3 points):
Walking Lunge, 100 m
Run, 800 m
100 Air Squats View full article »
5 rounds for time:
200 meter kettlebell farmer’s walk (53/35# each hand)
10 overhead squats (135/95#)
5 pull-ups
scale as needed
Freshmen:
WOD: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65) (3 points)
Cash-out: Hollow body 20 sec. x4 (1 point)
Sophomores:
Strength: Power clean 3-3-3
WOD: “Wittman” or “Cindy” (4 points)
Mobility: Hip hinge or overhead position (1 point)
• Out-of-class WOD: For time: Walking Lunge, 100 m; Run, 800 m; 100 Air Squats (3 points)
