For max total distance:
Run for 7 minutes — rest for 6 minutes
Run for 5 minutes — rest for 4 minutes
Run for 3 minutes — rest for 2 minutes
Run for 1 minute
Go hard—you get lots of rest in this one. Use a distance mapper like this one to see how far you get.
FROSH
Strength: Overhead squat 5-5-5-5
Partner WOD: As many reps as possible in 12 minutes:
With only one person on the barbell at a time, and the other partner in the bottom of a squat:
For minutes 1-3, 7-8 and 11: Push presses, 75/45 lb
For minutes 4-6, 9-10 and 12: Overhead squats or front squats, 75/45 lb
Record total number of presses and total number of squats completed as a team to comments
SOPHS
Challenge WOD for those interested: 1775
Endurance: For distance: 8 rounds of 30 seconds run, 30 seconds rest
WOD: 21-15-9 of:
Power clean, 115/75
Thruster, 115/75
FROSH:
Strength: Deadlift 5-5-5-5 (1 point)
WOD: In groups of 3: Three rounds, for max reps (3 points)
– Person 1: Jumping pull-ups
– Person 2: Jumping squats
– Person 3: Run 200m
– When Person 3 returns, he starts pull-ups; Person 1 moves to squats; Person 2 runs.
– Each person hits each station three times.
– Team keeps track of total pull-ups and total squats. Add these two for total score.
If numbers don’t add up: 3 RFT: 15 jumping pull-ups, 15 jumping squats, 200m run
SOPHS:
Endurance: Every 2 minutes, 8 rounds: 80-yard shuttle sprints (2 points)
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post best and worst times to comments.
Mobility: Archetype #5 (1 point)
WOD: 3 RFT: (16 minute cap) (2 points)
200m farmer walk w/ kettlebell, 1.5/1 pood
20 medball cleans
20 kettlebell swings, 1.5/1 pood
3 rounds for time:
400m run or 500m row (your choice)
21 kettlebell swings
12 pull-ups or push-ups (your choice)
FYI: Doing the runs and pull-ups makes this the workout the benchmark “Helen.” (Mr. H’s PR: 8:19)
Frosh
Strength: Hang power clean 5-5-5-5
WOD: AMRAP in 7 minutes:
9 Kettlebell swings
9 Push-ups
Farmer walk with kettlebell, 1 lap around purple stripe
Sophs
Strength: Power clean 5-5-5-5
WOD: “The Chief” : Max rounds in 3 minutes of:
3 Power cleans, 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
Frosh
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Push press 3-3-3-3 (1 point)
WOD: (3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest:
Ring rows and Goblet squats (with kettlebell)
Push press and Burpee
Sophs
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Overhead squat 5-5-5-5 (1 point)
WOD: Teams of 3—relay:
2 rounds: 20 pull-ups — 20 deadlifts (155/115) — 20 box jump overs
Mobility: Archetype #4
