Category: . P.E. Women


Team WOD: Hundreds of reps, heavy runs

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 5 Comments
September 10, 2012

In teams of 4, a WOD in two parts:

1) As a team, accumulate:
– 150 wallballs (15/8) (freshmen 120) (only one team member at a time)
– 150 box jumps (24/18) (freshmen 120) (only one team member at a time)
– 8 runs around the field house

Heavy run* to Mayfair, along east side of soccer field to far soccer goal (*heavy run = 1 member carrying 50lb sandbag, 2 members doing piggy back ride, 1 member doing run with PVC overhead), where you do:

2) As a team, accumulate (these you can all work at same time, in any order):
– 150 burpees (freshmen 120)
– 150 squats (freshmen 120)

Carrying your sandbag and PVC, run to the gym.
Freshmen: time stops when you hit JAFH door. You can shave 1 minute off your time if one team member performs a rope climb.
Sophomores: Time stops after you accumulate four rope climbs as a team.

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Runs, sit-ups

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

4 RFT:

400m run
50 sit-ups

20-minute cap

Compare 120127

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Freshmen: You’re Even More on Your Own This Week!

Filed Under: . P.E. Women by Mr. H — 7 Comments
September 2, 2012

Hello freshmen! Since we only have one class together this week, you need to do two out-of-class WODs, as well as two WGMS WODs.

I’m going to start posting some variety for the WGMS portion. This week I’ve put two Endurance WODs, two Gymnastics WODs and two Mobility WODs (just click the relevant buttons in the menu above). You can choose any of them. You can mix and match if you’d like. I only ask that you record your results on the relevant posts, just to help me see where your interests lie.

 

Here are the two main out-of-class WODs you’ll need to do:

WOD 1: Crawls and Jumps
Five rounds for time of:
Bear crawl (video), the length (that’s long-ways) of the basketball court (purple stripe to purple stripe)
Broad jumps, back to your starting point.
(This WOD is going to take you the full length of the court and back, five times.)

Slightly more difficult option: “Brenton“
Five rounds for time of:
Bear crawl full length of gym wall to wall
Standing broad-jump, full length of gym wall to wall
Do three Burpees after every five broad-jumps.

Beat Mr.H’s time. He did “Brenton” Sunday (Sept. 2) in 7:18.

 

WOD 2: Pull and Push
Five rounds for quality (not for time):
10 jumping pull-ups with negatives*
10 perfect push-ups**

*Jumping pull-ups with negatives: jump to get your chin over the bar, then let yourself down slowly. Try to last 3-4 seconds if you can. The slower you drop, the more strength you’ll build.

** Perfect push-ups: everyone, including women, do push-ups from the toes with perfect form, shoulders externally rotated, elbows tucked, and with hollow body, not sagging in the middle. If you need to use a progression, do so by putting your hands on a box or on a stair. The higher your box or stair, the easier the push-up is going to be. If push-ups are easy for you, try going to ring push-ups: lower the rings to about 4-6 inches from the floor, and do the push-ups with your hands on the rings–again, with perfect form.

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Team WOD: 555 Reps

Filed Under: . P.E. Women by Mr. H — 2 Comments
August 29, 2012

Buy-in: 50 pistol rolls (25 each leg) or candlestick rolls

Team WOD:
In teams of five: Each team must complete a total of 555 reps of push-ups or mountain climbers. In a straight line longwise on the gym floor, position two teammates on one end of the b-ball court, three on the other, numbered from one end to the other: 2,3/1,5,4. People will move through these exercises: 1 = walking lunges lengthwise across gym floor; to 2 = push-ups, to 3 = plank hold; from there do broad jumps back lengthwise across gym floor; to 4 = mountain climbers; to 5 = hold a plate overhead, 25/10 lbs … and then back to 1 = walking lunges. Everyone rotates as soon as the person lunging or broad jumping makes it to the purple stripe. Accumulate push-up and mountain-climber reps as a team as you cycle through partners. If person holding the plate lowers the plate, the mountain climbers don’t count; if person holding plank drops to the floor, the push-ups don’t count. When team has 555 reps, call “time”!

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Three Tabatas

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 14 Comments
August 27, 2012

Three alternating tabatas (each 8 rounds of 20:10 work:rest ratio, alternating exercises each round) with one minute rest between each (4 min work, 1 min rest, 4 min work, 1 min rest, 4 min work)

Sophomores:
Pull-ups/jumping squats
Double-unders/push-ups
Kettlebell swings (1.5/1 pood)/sit-ups

Freshmen:
Jumping pull-ups/jumping squats
Jumping alternating lunges/push-ups
Overhead squats with PVC/sit-ups

Record total reps for each of the six exercises.
Score is total number of reps

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Freshmen: What to Do This Week

Filed Under: . P.E. Women by Mr. H — 8 Comments
August 26, 2012

Hello freshmen! For the time being, I will have everyone doing the same things for the “E.G.M.S. WOD” portion of your grade. So, in addition to our two WODs in class this week, here is what you need to do on your own. You may be able to do some of this at the beginning of P.E. during your warm-up time.

Out-of-class WOD
As many rounds as possible (AMRAP) in 8 minutes:
10 burpees
10 jumping squats (video here)
10 mountain climbers (video here—left-then-right counts as 1 rep; e.g. 10 = 10 left, 10 right)

Out-of-class EWOD (Endurance Workout of the Day)
Four rounds of:
400m run (that’s one lap around the track)
Rest 90 seconds
Try to keep splits within 2-3 seconds (“splits” means your times for each of your 400m runs—try to make each of your four runs within 2-3 seconds of the same time, rather than petering out on the later runs).
Record time for each run to comments.

These two things will get you taken care of on the front of your grading sheet. We’ll talk about the back of the sheet this week. In the meantime though, this is something to do that will get you started for that:

Out-of-class MWOD (Mobility WOD)
Watch this video. This is an 8-minute mobility exercise for opening up your hips, with two 2-minute stretches of for each hip.

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