Monday Workout: “Nasty Girls” + Running

If you’ll be coming to the 445 or 545 class next Tuesday, April 18, don’t forget to sign up at the link provided in the Facebook event! (click on picture to get to the event)

WOD

Level 1

From 0:00 to 12:00, 3 rounds for time of:

  • Air Squat x 35
  • Ring Row x 7
  • Push-up x 7
  • DB Power Clean (30/20# per hand) x 10

Part 2 – At 12:00:

  • Run x 800m

Level 2

“Nasty Girls”

Part 1 – From 0:00-12:00, 3 rounds for time of:

  • Air Squat x 50
  • Muscle-up x 7
  • Hang Power Clean (135/95#) x 10

Part 2 – At 12:00:

  • Run x 1 Mile

Compare Here: “Nasty Girls”

*Record time on “Nasty Girls” and mile run. If you are not done with Part 1 by the time the clock hits 12:00, record total rounds and reps and start the run regardless of where you were on part 1.

EXTRA WORK (OPTIONAL, ON YOUR OWN)

Alternating Sets:

  • A1. Single leg deadlift, 3 sets of 8/leg at 3010 Tempo (hold a dumbbell or kettlebell in opposite hand)
  • A2. Single arm dumbbell press, 3 sets of 8/arm at 30X0 Tempo (neutral grip)

Some of the extra work over the next 4-6 weeks will focus on unilateral and/or isometric strength.  We’ll be doing a lot of work at tempo (i.e. 30X0 or 3010) to help build a base of strength in these auxiliary lifts as well as the main strength work like the back squats and bench press from last week.  It’s time to get strong.

Upcoming Events!

  1. Fridays After Five on April 14!  See the Event HERE

6 thoughts on “Monday Workout: “Nasty Girls” + Running

  1. 7:48 (C2B/Dips for MU)

  2. 6:33 (bar mu’s)
    8:40

  3. 5:51/7:23 (started run at 10)

  4. Martha Redinger April 11, 2017 — 7:36 am

    9:21 rx
    8:12 run

  5. 11:00 (ring rows) / 11:53

  6. 8:38 (pullups/deep box dips for MUs, rest rx)
    11:30 or 12:30 (slow run to test hip)

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