Category: . P.E. Women


Partner WOD: Fifties

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 11 Comments
December 10, 2012

In-class GWOD: 100 burpees for time

 

Partner WOD: Fifties

With a partner, complete (in any order):

50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95

Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.

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Wendler Cycle, week 4: Deloading

Filed Under: . P.E. Men, . P.E. Women, .Tough Mud by Mr. H — 1 Comment
December 9, 2012

SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max

SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max

SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max

This is the last week in the Wendler cycle, the deloading phase.  The last set is not a plus one (+1) effort. Piece of cake!

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Out-of-class WOD: Chipper

Filed Under: . P.E. Men, . P.E. Women, .Tough Mud by Mr. H — 7 Comments
December 9, 2012

A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:

For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows

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Team WOD: All Square

Filed Under: . P.E. Women by Mr. H — 11 Comments
December 5, 2012

In teams of four …

3 rounds for time:

7 kettlebell swings, 1.5/1 pood
7 medball cleans, 15/8
7 thrusters, 45/25 (empty barbell)
7 push-ups
Each team member performs each exercise and then rotates to the next, doing all four each round … followed by …
Whole team runs width of soccer field and back with kettlebell, medball and barbell (2 people carrying barbell together)

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Out-of-class WOD: Rows and Rocks

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 3 Comments
December 4, 2012

5 RFT of:
Row 500m
20 Hollow rocks

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Manly Out-of-Class WOD for Men: The Stair Workout

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 4 Comments
December 4, 2012

And now for something completely different … from the Art of Manliness and Chad Howse:

Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each set is finished.

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