In-class GWOD: 8 minutes handstand/handstand walk practice
WOD: Full Plate
12 minute AMRAP
Walking lunge with plate overhead (25/10), width of gym
10 Russian twists with plate (25/10, left+right = 1 rep)
Walk with plate locked out overhead, width of gym (25/10)
10 burpees
Two double alternating tabatas, with 3 minutes rest in between:
Wallballs (15,8) and jumping alternating lunges (each lunge = 1 rep)
Pull-ups (jumping pull-up = 1 rep, real pull-up = 2 reps) and sit-ups
Post total reps in each exercise and total total
3 RFT:
15 push press, 45/25
Walking lunge, width of gym and back
20 second L-sit hold
Walking lunge, width of gym and back
Post time to comments, and how well you did on the L-sits.
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol!
Record least number of squats during a 20-second period and time on the mile.
In teams of four, complete As Many Reps As Possible (AMRAP) per exercise.
2 minute AMRAP per movement. There will be 45 seconds of rest between exercises in order to give time for the athletes to rotate to the next station. Each athlete will only visit each station once. The entire team is performing all the movements at the same time. Total work time is 8 minutes (with rest, 9:30).
Station 1: Push press (sophs: 65/45) (frosh: 45/25)
Station 2: Mountain climbers
Station 3: Wallballs (15/8)
Station 4: Squats
Score = Total reps by all team members in all stations
