3 rounds for time:
400m run or 500m row (your choice)
21 kettlebell swings
12 pull-ups or push-ups (your choice)
FYI: Doing the runs and pull-ups makes this the workout the benchmark “Helen.” (Mr. H’s PR: 8:19)
Category: . P.E. Women
Frosh
Strength: Hang power clean 5-5-5-5
WOD: AMRAP in 7 minutes:
9 Kettlebell swings
9 Push-ups
Farmer walk with kettlebell, 1 lap around purple stripe
Sophs
Strength: Power clean 5-5-5-5
WOD: “The Chief” : Max rounds in 3 minutes of:
3 Power cleans, 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
10 I did this!
Frosh
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Push press 3-3-3-3 (1 point)
WOD: (3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest:
Ring rows and Goblet squats (with kettlebell)
Push press and Burpee
Sophs
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Overhead squat 5-5-5-5 (1 point)
WOD: Teams of 3—relay:
2 rounds: 20 pull-ups — 20 deadlifts (155/115) — 20 box jump overs
Mobility: Archetype #4
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments. (3 points)
Frosh
Buy-in: 2 minutes of plank (on forearms)
Shoulder press 5-5-5-5 (1 point)
WOD: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points)
Sophs
Buy-in: 2 minutes of plank (on forearms)
Skills:
3x — walk width of gym and back w/ barbell overhead (45-135 lb)
Pull-up progression: 5 static holds at top to failure + 5 negatives — or — 10 switch-grip deadhangs
50 Russian twists w/ kettlebell (35/18)
WOD: Run 1 mile with plate (45/25) (3 points)
Mobility: Archetype #3 (1 point)
10 I did this!
With a long weekend, you’ll need to do two out-of-class workouts before class next Wednesday. Here they are:
For all: For time (3 points):
Walking Lunge, 100 m
Run, 800 m
100 Air Squats View full article »
14 I did this!