Endurance:
6x run for 1 minute, rest for 1 minute—for total distance
WOD:
In teams of four:
2 rounds for total reps, one minute at each station:
Wallball shots
Sumo deadlift high pull
Box jumps (18”)
Push press
Rest
Add all team members’ reps together, divide by number of team members. Highest average per person wins.
In teams of four …
WOD 1: Tens
AMRAP in 8 minutes:
One teammate per exercise:
10 wallballs
10 push-ups
10 burpees
10 kettlebell swings
All four teammates must finish their reps before everyone rotates to the next exercise.
WOD 2: Deadlift Relay
5 minute AMrAP:
Each teammate performs 3 deadlifts, 95 lbs.
At top of third lift, transfer barbell to next teammate—without dropping the bar.
Anytime the barbell is dropped, the whole team does a 6-burpee penalty before proceeding.
Record scores for each WOD and thoughts to comments.
Freshmen:
Teams of 3
Three rounds for reps of:
Team member #1: Run 200m
Team member #2: Jumping pull-ups
Team member #3: Wallball shots
When #1 gets back from the run, she replaces #2, who then replaces #3, who goes on the next run.
Each team member should do each exercise three times.
Count total pull-ups and wallballs and add them together for team score.
Record team score and thoughts to comments.
Sophomores:
18-minute AMRAP:
Run 1.5 miles
Clean and jerks
Freshmen:
5 RFT:
7 push press
7 front squat
7 kettlebell swings
7 broad jumps
Sophomores:
15 min. AMRAP—in teams of three:
15 box jumps
15 push ups
One person can do the work at a time. While a team member is doing box jumps, the other two hold a squat. While she does push-ups, the other two hold a plank.
