Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

Wednesday, 10 May

WARMUP

3 Rounds
– 10 Right Leg Singles / Left Leg Singles / Slow & High Singles
– 10 KB Swings (add wt. each round)
– 10 Air Squats
– 5 Inch Worm Push Ups

WOD

For time:
– 40 Double Unders
– 30 Thrusters, 95/65 lbs
– 20 Chest-to-bar Pull-ups

Spend remaining class time completing the powerhouse workout and working with a friend or coach on Freestanding HS or Rope Climbs.

POWERHOUSE WORKOUT

3 x 15: Tuck Rock To Tuck Sits  Rest or move to skill work between sets.

Monday

WARM UP

3 Rounds
– 3 laps
– 10 Back Squats (1: PVC; 2: Barbell; 3: Barbell+)
– 10 Kettlebell (1: shrugs; 2: low swings; 3: full swings)
– 10 Go Thrus + 5 Around the Worlds (per arm)

 

STRENGTH & SKILL

3 rounds (not for time)
– 8 Back Squats (139/95#)
– 8 Supinated Strict Pull Ups
– 100ft Bottoms Up Kettlebell Carry One Arm;  50ft one arm, then switch arms for second 50 ft. (Basketball court is ~50ft wide)

 

WOD

21-15-9
– Thruster, 95/65 lbs
– Burpee

 

POWERHOUSE WORKOUT

100 Flutter Kicks (4=1)
50 Superman Flutters (2=1)
25 Hollow Rocks

 

Wednesday

WARM UP

Down the Court (2Rnds):
– leap frogs
– inchworms
– high knees
– bear crawls
– traveling burpees
– power skip

 

STRENGTH/SKILL

Pavel’s Ladders: 6 minutes on Pull Ups and 6 minutes on Ring Dips
– Performed with a partner: A does one pull up (or ring dip), B matches. A does 2, B matches. A does 3, B matches… pattern continues until one partner can no longer keep up. Both partners then return to the beginning of the ladder doing 1 each, then 2 each etc until time runs out.

 

Partner WOD

EMOM
– Thrusters (75/105): 1 on first minute, 2 on second, 3 on third etc until athlete cannot complete the minute. Score = highest round completed.

 

Powerhouse Workout

5 sets of 10 Partner Glute/Ham Raises