WOD: Runs, Rows, Sit-ups
For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups
Extra work (3 points):
Four rounds for quality (not time):
Max reps pull-ups (men: deadhang; women: kipping; use bands as needed)
4 slow squats facing wall, hands up
Hollow body hold, 20 seconds
4, 5 or 6 (your choice) RFT:
400m run
15, 20 or 25 pull-ups — or — 20 or 25 burpees (your choice)
Hello ladies—
We’re trying something new here.
This is Power Workout #1 from Jorg Mardian of Three60Fitness in Osoyoos, B.C. (You can follow him on Twitter: @Three60Fitness)
Keep running this circuit for 30 minutes:
10 Side lunges
Alternating knee taps, jogging, 1 minute
10 Step-back knees to elbows
Crossover jumping jacks, 1 minute
10 Jackknife abs
Burpee ball jumps, 1 minute
10 Renegade rows with back jump
Run in place, 1 minute
Rest, 1 minute
Post your thoughts to comments.
Since there will only be one P.E. conditioning class this week, if you want 15 points for the week, you’ll have to do one other out-of-class WOD. Here it is:
Five rounds for time:
10 push-ups
10 box-jumps, 24″/18″
10 squats
Or … more difficult version:
Five rounds for time:
5 handstand push-ups
10 box jumps, 36″ (this would require some ingenuity—maybe stack four 45lb plates on a 24″ box)
15 pistols, alternating legs (if necessary, brace yourself against a bar that holds up the pull-up bars)
Here’s your out-of-class WOD for the week beginning Sunday, September 1 …
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
This is a fairly time-intensive WOD (35-to-50 minute range).
And, if you go hard (always!), also brutal.
Thus, you can count this as BOTH one of your three weekly WODs AND your extra piece for the week. That’s right—a total of 7 points.
Better go and do it while I’m feeling generous, before I change my mind.
Personally, I really like the idea of mixing up—even doing all four exercises in some combination. A broken quadrathlon, if you will.
Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Hollow rocks
Minute 4: Jog one lap around the purple stripe
Post total reps completed for each round, and total reps.
Abundant Life Silver Club version:
Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Jog one lap around the purple stripe
