Welcome to P.E.! Here’s what we did today. Record thoughts to comments—and, if you’re brave, your results!
1) Leave It on the Floor — whole class
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team View full article »
1 minute squat thrusts
300 meter shuttle run (five 60-meter lengths)
“Benchmark” WOD:
3 RFT:
Run 400m
12 deadlifts, 135/95
21 burpees
Mile run
2-min max sit-ups
Max pull-ups, 1 set
250m row
Max push-ups, 1 set
Max squat jumps
Compare results with previous efforts
Freshmen v. Sophomores
WOD 1
15 minutes:
1 manmaker (40/20)
1 burpee box jump over
2 manmakers
2 burpee box jump overs
3
3
Etc…
WOD 2
20 minute AMRAP:
3 pull-ups
3 power clean and jerks (95/65)
9 air squats
WOD 3
21-15-9
Sumo deadlift high pull (95/65)
Lateral burpees over the bar
Rest 2 minutes then
1 mile run for time
Total time includes 2 minute rest
Both the couplet and mile are individually scored
As a class, for fun:
4K run, mixed with:
800m fireman carry
15/10 handstand push-ups, with partner help
15/10 partner back squat
50 push-ups
50 walking lunges
100 squats, together rep-for-rep
