4 RFT:
400m run
50 sit-ups
20-minute cap
31 I did this!
Category: . P.E. Women
For time: 2,000 meter row
All freshmen P.E. students should do this as an outside-of-class workout this week or next.
Before you do so, it might be a good idea to watch one or both of the INSTRUCTION VIDEOS we have linked to on how to row.
Post or e-mail your time to Mr.H.
12 I did this!
20 seconds on/10 seconds rest; 8 rounds each of:
Kettlebell Swings
Box Jumps
Burpees
Record reps each round and totals, e.g:
Kettlebell: 9,9,9,8,8,8,8,7 = 66
Box Jumps: 8,7,7,6,6,6,6,7 = 53
Burpees: 6,6,6,6,5,5,5,5 = 44
Total score: 163
SWOD 1: Deadlift 5 – 5 – 5+
65, 75, and 85% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 5 – 5+
65, 75, and 85% of your 4RM
SWOD 3: Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
18 I did this!
4 rep max back squat
4 rep max shoulder press
WOD (instructor’s choice between two:)
Christine
3 RFT:
500m row
12 deadlifts (60% 4RM)
21 box jumps, 20″
Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups
4 rep max deadlift
2 minute max effort push-ups
2 minute max effort knees-to-elbows
4 rep max bench press
2 minute max effort burpees