Challenge WOD: Cindy or Mary
Cindy: AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Mary: AMRAP in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice and rounds completed to comments.
Challenge WOD: Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Most points = best class
Challenges:
* Leave It on the Floor (whole class)
* Running Relay
* Rowing Relay
* Deadlift Face-off
* Handstand Walk-off
* Power Clean Sprint
* Couplet
* Endurance
* Pull-ups
* Log Haul
Record thoughts on the final and on the amazing semester to comments.
WOD: “Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95lb
21 burpees
Record time and compare with beginning of semester in comments.
Barbells in paradise
Benchmarks:
1 mile run
Max push-ups, 1 set
250m row
Body fat test
1 min. max squat thrusts (you actually did this last week)
Partner WOD: AMrAP in 10 minutes:
Partner #1: Hang power cleans (115/65—scale as needed)
Partner #2: Run 210m
Count total reps as a team.
Out-of-class benchmark workout:
Row 2K
Record time and compare with previous result in comments.
