Category: . P.E. Women


Team WOD: Just Keep Squatting!

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 12 Comments
November 5, 2012

Teams of 3, 10 minute AMRAP:
Your goal as a team is to accumulate as many back squats (95/65) as possible in 10 minutes.

You can help each other get the bar on the back of the squatter. The squats only count while one team member is doing a front plank and the other is doing mountain climbers (these two can switch off between themselves as necessary). You must accumulate two mountain climbers for every back squat.

Your score at the end is the number of back squats for which you also did two mountain climbers. Also, you can add one point to your score for every three mountain climbers in excess of double your back squat total. E.g. if you did 120 back squats and 280 mountain climbers, your score would be 130 (120+[30/3]).

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Nov 5 (students can use this as an out-of-class WOD)

Filed Under: . P.E. Men, . P.E. Women, .Big Tent by Dan Burns — 8 Comments
November 5, 2012

21-15-9 reps for time of:
pull-ups
box jumps, 24″/20″
goblet squats (1.5 pood kb/1 pood kb) — here is a video on how to do the goblet squat

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Rows, Burpees, Runs

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 13 Comments
November 4, 2012

3 RFT:

500m row — here is a video with tips on how to use the rower
21 burpees
400m run

BtW median time: 19:33
From mainsite

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Run and Get It

Filed Under: . P.E. Women by Mr. H — 12 Comments
October 31, 2012

Buy-in: 2-min burpee challenge

In-class SWOD: 4-rep max deadlift

WOD: Run and Get It
4 RFT:
200m run (soccer goal to soccer goal and back)
15 medball cleans

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Team WOD: Bermuda Triangle

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 8 Comments
October 29, 2012

In-class GWOD:
50 rolls to pistol, alternating legs

WOD: Bermuda Triangle
Teams of 3, AMRAP in 10 minutes (numbers represent team’s combined reps):
30 deadlifts, 95/65
30 push-ups
40 squats
One person must be on each of the three exercises at a time. To keep it simple, you could run a simple rotation of 10 deadlifts, 10 push-ups and 13 or 14 squats—but you can alter the number of reps to accommodate faster or slower team members.

Score at end = total number of reps as a team (each round = 100 reps)

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Out-of-class WOD: Double-unders

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 7 Comments
October 28, 2012

300 double-unders for time

… or …

10 minutes of double-under practice — whichever comes first.

Record time or most consecutive number of double-unders to comments.

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