3 rounds for reps, 1 minute each station:
Dumbbell hang power clean, 25lb
Dumbbell push press, 25lb
Treadmill run – .01 mile = 1 rep
Goblet squat, 25lb dumbbell
Rest
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Freshmen women:
Double alternating tabatas:
Overhead squat, 45 lb
Push-up or rope climb
3 minutes on—1 minute off—2 on, 1 off—2 on
Sophomore women:
?
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Freshmen women:
5 RFT:
7 push press, 45 lb
7 front squat, 45 lb
7 broad jumps
Men:
Bench press 5-5-5
Power clean – find 3RM
Freshmen women:
Three rounds for reps, 45 seconds work, 15 seconds rest each station (any order):
Ring rows
Push-ups
Goblet squat (with kettlebell)
Burpee
— Keep track of total reps for each round, and total for all three
Soph women:
?
Men:
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Out-of-class workout:
•• Out-of-class WOD:
For reps and distance (3 points):
Walking lunges, 2 minutes
Run, 3 minutes (try run 90 seconds, then run back to start point)
Squat, 2 minutes
Women:
Find 5RM:
Deadlift
Shoulder press
Men:
Squat 5-5-5
Bench press 5-5-5
Deadlift 5
15-12-9-6-3 reps, for time of:
Power Clean, 135 lbs
Bar-facing burpee