1 round for time:
100m walking lunge
800m run
100 squats
Category: . P.E. Women
Freshman WOD:
Three rounds for reps: 45 seconds work, 15 seconds rest each station (any order):
Ring rows
Push-ups
Goblet squat (with kettlebell)
Burpee
Rest
Keep track of total reps for each round, and total for all three
Sophomore WOD:
3 RFT:
60 double unders
20 deadlifts, 95 lb
30 wallball shots, 14 lb
Shoulder press 5-5-5-5-5
Cash-out:
Double alternating tabata for 4 minutes:
Wallball shots or goblet squats
Burpees
Deadlift 5-5-5
Freshmen:
Double alternating tabata (20 seconds work, 10 seconds rest, 8 minutes total):
Front squat
Burpee
Sophomores—Big Tent workout:
21-15-9:
Thruster
Kettlebell swing
Toes-to-bar
Back squat 5-5-5
Post 5-rep max and thoughts to comments
Freshmen: 5-minute AMRAP (as many rounds as possible)
6 walking lunges
6 back squats
6 burpees
Sophomores: Alternating tabata
Love the new boxes!
Freshmen:
3 rounds for reps:
AMRAP in 3 min.
6 deadlifts, 25-45 lb
8 squats
10 mountain climbers (L+R=1)
Run width of gym and back
Rest 2 minutes
Sophomores:
??