4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments. (3 points)
Category: . P.E. Men
Frosh
Buy-in: 2 minutes of plank (on forearms)
Shoulder press 5-5-5-5 (1 point)
WOD: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points)
Sophs
Buy-in: 2 minutes of plank (on forearms)
Skills:
3x — walk width of gym and back w/ barbell overhead (45-135 lb)
Pull-up progression: 5 static holds at top to failure + 5 negatives — or — 10 switch-grip deadhangs
50 Russian twists w/ kettlebell (35/18)
WOD: Run 1 mile with plate (45/25) (3 points)
Mobility: Archetype #3 (1 point)
10 I did this!
With a long weekend, you’ll need to do two out-of-class workouts before class next Wednesday. Here they are:
For all: For time (3 points):
Walking Lunge, 100 m
Run, 800 m
100 Air Squats View full article »
14 I did this!
Freshmen:
WOD: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65) (3 points)
Cash-out: Hollow body 20 sec. x4 (1 point)
Sophomores:
Strength: Power clean 3-3-3
WOD: “Wittman” or “Cindy” (4 points)
Mobility: Hip hinge or overhead position (1 point)
• Out-of-class WOD: For time: Walking Lunge, 100 m; Run, 800 m; 100 Air Squats (3 points)
11 I did this!
Frosh
Strength: Front squat 5-5-5 (1 point)
WOD: “Benchmark”: 12 min AMRAP: 200m run; 10 deadlifts (135/95); 10 burpees (3 points)
Sophs (4 points)
“Cindy”: 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
OR
“Wittman”: 7 RFT: 15 KB swings (53/35); 15 power cleans (95/65); 15 box jumps (24/20) — 20 min cap
10 I did this!
Frosh:
Deadlift 5-5-5
WOD: 3 RFT:
6 deadlift (115/75)
10 squats
Run 2 laps around purple stripe
Sophs:
WOD: In 15 minutes:
50 wallballs — 10 burpee penalty for breaking set
50m walking lunge with medball overhead
25 toes to bar
25 medball slams
Run for remainder of 15 minutes for max distance.
12 I did this!