21-15-9 of:
Thrusters (95/65)
Pull-ups
BtW median time: men 5:55; women 7:20
Category: . P.E. Women
In-class GWOD: 5×5 handstand push-ups at most difficult progression possible
Tough Mud:
Strength: Wendler Week 1
WOD: Thrusters, T2B, Runs (record comments at this post)
Endurance Club:
Strength: Back squat 10×2 at 60% 4RM
CFE WOD: 3RFT:
20 wallballs, 20/14lb
25 sit-ups
400m run
(If you’re doing the Endurance track, you might record your comments at this post.)
Bodyweight Aces:
Partner WOD: 3 RFT:
30 partner medball toss
30 partner medball sit-ups
400m run
In-class GWOD: 50 pistol rolls (25 each leg)
WOD: Take Your Pick
4 RFT:
Your choice of movement* (same movement all four rounds)
400m run
* movement choices:
- 50 squats
- 21 wallballs, 15/8 lb
- 21 pull-ups
- 10 back squats @ 85% 4RM
Okay students! Which AC class is more fit? Today we find out.
In this WOD, each person tries to accumulate as many points as possible for the class. You are trying, as a group, to outscore the other class.
It will consist of three parts, each 5 minutes long with a 2 minute rest in between, with one third of the class at each station:
1) Max distance run : each 100m = 10 points
2) AMRAP in 5 min: 5 pull-ups, 10 push-ups, 15 squats : each rep = 1 point
(Band-assisted pull-ups = 3 points for 5 reps; push-ups from knee = 5 points for 10 reps)
3) For max points: load barbells 95lb for men, 65lb for women. 1 point for each distance covered by the barbell: ground to hang; hang to rack; rack to overhead
(1 point lifts: deadlift, hang power clean, push press, front squat, back squat; 2 point lifts: power clean, hang power snatch, thruster; 3 points: any complete ground-to-overhead movement)
Note: Bad form on the barbell = 1-5 point penalty, instructor discretion
At the end, we will total your points as a class. Once both classes have done it, we will multiply each class’s point total by the number of participants in the other class.
Class with highest total will be crowned the fittest!
For time: 150 kettlebell swings, 1.5/1 pood
Russian style for freshmen (up to eye level), American style (directly above head) for everyone else.
In-class SWOD: Jerusalem Dig Medball Line
Cindy: AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats
Cindy’s Cousin: AMRAP in 15 minutes:
5 push-ups
10 sit-ups
15 squats
Cindy’s Shoulders: AMRAP in 15 minutes:
7 push press (75% shoulder press 4RM)
8 burpees
15 squats