Broomstick Mile:
25 Back squats, 25 Front Squats, 25 Overhead Squats
Run 400 meters
25 Shoulder Press, 25 Push Press, 25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work, except for the runs, is done with a PVC pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.
Women: 20 seconds work/10 seconds rest for six rounds of:
Men: 30 seconds work/15 seconds rest for four rounds of:
Medball cleans, 20 lb
Overhead squats, 75/45 lb
Push-ups
Record total number of reps completed of each exercise
WOD: “Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Extra work: Gymnastics WOD:
For QUALITY, perform:
Hold L Seat for 2 minutes
Hold Planche in Tuck Position for 2 minutes
Hold Superman for 2 minutes
(Each of these is a cumulative effort—take breaks as needed, but total time in each position should be 2 minutes)
For time:
Fireman carry from back door of JAFH to soccer field
20 partner clapping push-ups
Two rounds of: leapfrog down length of soccer field; burpee broad jumps back
20 partner clapping push-ups
Piggyback ride from soccer field to back door of JAFH
Each man does one rope climb to finish
WOD: “Elizabeth”
21-15-9 rep rounds of:
Clean, 135 lb (75 lb for women)
Ring dip
Scale as needed. The cleans can be power cleans, with weight scaled as necessary.
You can do the dips on the station and/or with a band as needed.
Extra work: Endurance WOD:
4 rounds, each for time:
1000m row
Rest 90 seconds
You can program the rower under “New workout/Distance intervals” so it will do 1000m rows with 90 seconds rest. Works great!
