Category: . P.E. Women


P.E. Aug 25 OOC work

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 16 Comments
August 23, 2013

Hello P.E. students! Here is your out-of-class work for the week beginning Sunday, August 25.

WOD (worth 4 points):
Row 2,000 meters

This is a benchmark workout. You are required to either post your time in the comments, or e-mail it to Dan Burns (djburns@hwacollege.org).

 

For your “other” work (3 points):
Four rounds, each for time:
Run 400 meters (1 lap around track, if you want)
Rest the same amount of time it took to do the run

Try to keep each 400 within 10 seconds of the first one.

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P.E. Aug 21 | Shoulder Press

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 2 Comments
August 21, 2013

Shoulder press 5-5-5-5-5

Try to go heavier on each set and find your 5-rep max.

Also … your “other” out-of-class work is 5 minutes of wall squats and 5 minutes of hollow body holds (with superman holds as your rest)

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Aug 19 W.P.E. | 6 min AMrAP

Filed Under: . P.E. Women by Mr. H — Leave a comment
August 19, 2013

Two rounds, 1 minute each station:

Deadlift, 45 – 75 lb
Goblet squat, 1/2 – 1 pood
Shuttle sprints, 3/4ths width of gym

Count total reps. Each width of gym counts as 2 reps. (Down and back would be 4 reps.)

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P.E. Out-of-class WOD for the week of August 18

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 9 Comments
August 18, 2013

AMRAP (as many rounds as possible) in 8 minutes of:

7 push-ups
7 sit-ups
7 squats
Run 1 lap around the purple stripe

This is an 8 minute workout. Start a timer and get as much work as you can done in the 8 minutes. If you have trouble with push-ups, get one of the boxes from the pull-up room and put your hands on that. The taller the box, the easier the push-up will be.

Record rounds and reps to comments. (e.g. 5 rounds + 7 sit-ups)

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More P.E. Benchmarks

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 1 Comment
August 16, 2013

Run 1 mile

Max push-ups in 2 minutes

 

also (not a benchmark) …

Tabata squats (work 20 seconds, rest 10 seconds, 8 rounds)

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P.E. Benchmarks

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 1 Comment
August 14, 2013

Welcome to HWAC P.E.! Happy to have you aboard!
Today we measured six things: three physical measurements and three performance marks:

  • Weight
  • Body fat percentage
  • Waistline at the belly button
  • 2 minutes max burpees
  • 2 minutes max sit-ups
  • Max handstand hold on the wall

Saw some awesome effort today! We’re going to have a splendid year!

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