Part 1
“Bring Sally Up” overhead squat challenge
Part 2
“Running Randy”
70 power snatches, 75lbs
Every time you drop the bar, run 2 laps around the gym
Category: . P.E. Men
Start of P.E.:
Front squat 3-3-3
WOD:
Two teams: frosh v. sophs. Each team grabs three barbells: 135, 115, 95. Distribute your team evenly among those barbells.
This workout has two parts.
Part 1: Run and squat
Run with barbells to soccer field. Drop barbells on field. From there, run 1-mile cross country loop—frosh in one direction, sophs in other, everyone on own as fast as possible. When you get back to the field, start doing squats. Every 5 squats counts as 1 point. Keep track of points. As soon as the last person makes it back on the field, stop squatting and add up team’s points.
Part 2: Cleans and burpees
AMRep in 8 min: Power clean (135, 115, 95)
With team distributed evenly among barbells, each man steps up and does as many cleans as he can/wants. When you finish your turn, complete 5 burpees. At each barbell, count total number of reps accumulated. At the end of 8 minutes, count up the team total from the three barbells.
Add the clean score to the squatting score. Team with most total points is overall winner.
Strength
Push press: 5-5-3-3-3-1-1-1-1-1
Mobility
Making a better front rack
Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k
Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat
For time:
10 Handstand push-ups
15 Deadlifts, 250 lb
25 Box jumps, 30” box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′ target
200 Double-unders
Run 400 meters with a 45lb plate
Scale as needed. Post time and thoughts to comments
Post your WOD to comments
For time:
150 reps (in any combination) of burpees, reverse burpees, pull-ups, GHD sit-ups or kettlebell swings
Every minute on the minute, do:
2 snatches
Post time, weight and exercises to comments.