Strength: 3×5 shoulder press (men only)
Endurance: Suicides EMOM for 8 minutes
WOD: 3RFT:
100 ft walking lunge
20 box jumps (24″/20″)
10 dips (15 for men)
Alternate WOD: 3 RFT:
100 ft walking lunge
100 ft broad jumps
100 ft bear crawl
Sophomore men WOD: 3 RFT:
15 toes-to-bar
10 clean and jerks
Strength: Your choice (men only)
Endurance
15 rounds: Shuttle sprint every 30 seconds, width of gym and back.
Try as hard as possible to avoid slowing down.
Record fastest time and slowest time.
Skill work: Double-unders
WOD: AMRAP in 15 minutes: (12 minutes for men)
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Alternate WOD: 3/4 Cindy
AMRAP in 15 min: (12 minutes for men)
5 pull-ups
10 push-ups
15 squats
Endurance:
4 rounds for distance: Run 1:15 seconds; Rest 45 seconds
Try to run approximately the same distance on all four efforts.
WOD: Nancy
5 RFT:
400m run
15 OH squats, 65 lb
Alternate WOD:
5 RFT:
200m run
7 dips
14 kettlebell swings, 1 pood
21 sit-ups
Endurance: (1 point)
For distance: Run 2 min; rest 2 min
Run 1 min; rest 1 min
Run 30 sec; rest 30 sec
Run 15 sec; rest 15 sec
WOD: 12 minute AMrAP, in teams of 3: (3 points)
Teammate 1: 180m run (2 laps around purple stripe)
Teammate 2: Plank hold
Teammate 3: Thrusters, 45 lb
Once running teammate returns, she moves to plank, plank moves to thrusters, thrusters moves to run. Total reps of thrusters is the team’s score. If person breaks plank, there is a 2-point penalty, and thrusters do not count until plank resumes.
(Men only) Strength:
Deadlift 1×5 work set @ 85% CFT deadlift 1RM … or:
Press 3×5 work set @85% CFT press 1RM
Endurance:
10 rounds for total distance:
Run 20 seconds
Rest 40 seconds
WOD:
3 RFT:
Bear crawl, 35 meters
12 push-ups
Broad jump, 35 meters
12 medball cleans
(For grade: Strength = 1 pt; Endurance = 1 pt; WOD = 3 pts)
