Strength: Your choice (men only)
Endurance: 10 minute time trial (run 10 minutes for max distance)
Women’s WOD: EMOM for 12 min:
3 power cleans
For remainder of minute, do burpees one minute, sit-ups the next, for total reps.
Men’s WOD: EMOM for 12 min:
2 squat cleans @ 55% 1RM back squat
For remainder of minute, do burpees one minute, sit-ups the next, for total reps.
Strength: 3×5 shoulder press (men only)
Endurance: Suicides EMOM for 8 minutes
WOD: 3RFT:
100 ft walking lunge
20 box jumps (24″/20″)
10 dips (15 for men)
Alternate WOD: 3 RFT:
100 ft walking lunge
100 ft broad jumps
100 ft bear crawl
Sophomore men WOD: 3 RFT:
15 toes-to-bar
10 clean and jerks
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps
Post time to comments.
5 RFT:
3 muscle-ups
5 squat cleans, 135 lb
Strength: Your choice (men only)
Endurance
15 rounds: Shuttle sprint every 30 seconds, width of gym and back.
Try as hard as possible to avoid slowing down.
Record fastest time and slowest time.
Skill work: Double-unders
WOD: AMRAP in 15 minutes: (12 minutes for men)
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Alternate WOD: 3/4 Cindy
AMRAP in 15 min: (12 minutes for men)
5 pull-ups
10 push-ups
15 squats
Some beautiful overhead squatting there, Nick!
Strength: Your choice
Endurance:
4 rounds for distance: Run 1:15 seconds; Rest 45 seconds
Try to run approximately the same distance on all four efforts.
Frosh WOD: Nancy Lite
4 RFT:
Run 200 m
15 overhead squats, 75 lbs
Soph WOD:
4 RFT:
Run 200m
10 overhead squats, 95 lbs
10 ring dips
