Monday 12/2– Women
WOD1– spend 12 minutes working up to 3 RM thruster
WOD– 18-15-12-9-6-3 reps for time of:
Thrusters (75/45)
Power snatches (75/45)
Toes-to-Bars View full article »
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Monday 11/25– Women
Skill Practice: 8 minutes
WOD1: 12 minutes to find 3 RM deadlift
WOD2: With a partner, 6 rounds (alternating) for time of:
5 deadlifts (135lbs or scaled to 75% of 3RM)
10 pull-ups
200m run
*One partner completes a round while the other performs a Max L-sit, then rests
Resting partner will have one attempt to max L-sit (for time) at an point during their rest period. Cumulative L-sit time (for both partners, all 6 rounds) is deducted from the overall time to determine score.
Monday 11/25– Men
Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
Press 5-5-5
Deadlift 5 View full article »
Monday 11/18– Women
Skill Practice: 10 minutes
WOD1: 4 rounds for time of:
200m run
25 Wall Balls (20/14)
15 Kettlebell Swings (70/44)
WOD2: 12 min. to find 3RM back squat View full article »
Monday 11/11– Women
Skill Practice: L-sit-5 min., handstand- 5 min.
WOD1: Push Press
12 minutes to find 5RM
WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Shuttle Run (width of court = 1 rep) View full article »
Monday 11/4– Women
Skill Practice:10 minutes
WOD1: Deadlift
12 minutes to find 5RM
WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
20 push-ups
20 Kettlebell Swings (53/35) View full article »