Sunday-Tuesday 171008-10 – Beginner

Programming Note:
We will be doing All Levels workouts on Sunday and Monday.
Sunday and Monday’s WODs are different.

Sunday 10/7 – All Levels
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Ring Muscle Ups (Scaled: 10 Chest to Bar Pull ups)
10 Hang Power Cleans (135/95)

Monday 10/8 – All Levels
Squat Day!
Strength – Choose A or B, not both 🙂
Option A (bWOD)
Front Squat + Back Squat 4x(4+5), increasing

Compare to last week, 10/1 and 10/2/17. You may re-rack your bar between front and back squats.

Option B (eWOD)
Front Squats 4×10-12, from the floor

Perform first rep as a squat clean, the remaining squats should be performed with a consistent pace throughout the set, no pause at top or bottom. Compare to 10/5/17.

For time:
500 m Row

Tuesday 10/10
Muscle Clean + Strict Press + Push Press
4x(2+2+4), Increasing

Partner Conditioning
10 rounds for time of:
25 Double Unders
10 Medicine Ball Cleans (20/14)
5 Strict Press (75/55)

Alternate rounds with your partner; rest while they work. Each person will complete 5 rounds. Choose a tough weight for the press but something you can complete 5 reps in a row each round.

Here’s what’s on tap for Thursday’s Beginner classes:

Thursday 10/12
Beach Day!
A1. 5×5 Strict Pull ups
A2. Bench Press 5×5, increasing

Rest as needed between sets.

42-32-22-12 reps for time of:
Mountain Climbers (knee to elbow)
Sit ups