<\/p>\n
Tuesday 10\/30 Women Skill Practice: <\/strong>15 minutes<\/p>\n WOD1<\/strong>: Back Squats WOD2: <\/strong>3 rounds for time of: Tuesday 10\/30 Men<\/strong> Thursday 11\/1 Women<\/strong><\/p>\n Skill Practice: <\/strong>15 minutes<\/p>\n WOD:<\/strong> 15 min AMRAP: Thursday 11\/1 Men<\/strong> Friday 11\/2 Men Women Out-of-class WOD: Intermediate Option:<\/strong> Beginner Option:<\/strong> <\/p>\n
\n<\/strong><\/p>\n
\n10 min EMOM:
\n3 reps @70-80% of 1RM<\/p>\n
\n30 sit-ups
\n200 m run
\n20 squats
\n200 m run<\/p>\n
\nBack squat 5-5-5
\nBench 5-5-5
\nDeadlift 5<\/p>\n
\n3 thrusters (95\/65)
\n6 burpees over the bar
\n12 double-unders<\/p>\n
\nSquat 5-5-5
\nPress 5-5-5
\nDeadlift 5<\/p>\n
\n<\/strong>Squat 5-5-5
\nBench 5-5-5
\nDeadlift 5
\n<\/strong><\/p>\n
\n<\/strong>12min AMRAP:
\n7 box jumps (36\/30″)
\n14 kettlebell swings (70\/44lbs)
\n*Scaling<\/strong>
\nEach round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.<\/p>\n
\nComplete as many rounds as possible in 12 minutes of:
\n7 box jumps (30\/24″)
\n14 kettlebell swings (53\/35lb)<\/p>\n
\nComplete as many rounds as possible in 12 minutes of:
\n7 box step-ups (20\/12″)
\n14 kettlebell swings (35\/26lb)<\/p>\n