Team WOD — frosh v. sophs:
There are two simultaneous relays going on with each team. Each member:
– Rows 1K (one at a time)
– Runs 800m (one at a time)
12 I did this!
Category: . P.E. Men
For total reps …
For three minutes, do 30 seconds of first exercise, then 30 seconds of the second, back and forth.
Rest 30 seconds, then do the same with the next pair of exercises.
Rest 30 seconds, then do the third pair of exercises.
Keep a single running tally of your rep total.
Entire workout is exactly 10 minutes. Go in any order, as long as the exercises are paired this way:
1) Pull-ups — kettlebell swings
2) Dips — jumping alternating lunges (L+R = 1 rep)
3) Thrusters, 75/45lb — push-ups
Score is total number of reps completed.
22 I did this!
21-15-9 rep rounds of:
Thrusters, 95/65 lb
Pull-ups
Partner WOD:
3 or 4 rounds for time:
With only one partner working at a time (rep counts are combined reps for the team) …
16 knees-to-elbows (sub medball crunches and double the reps)
12 power clean plus two front squats (sub medball cleans and double the reps)
8 wall climbs (sub handstand push-up progression and double the reps)
Then, 80m of one partner bear crawl while the other walks with a plate overhead (45/25), switch as needed
WOD: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest
Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.
The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.
Other work (your choice):
WOD: Tens
5 RFT—choose from the following exercises depending on what skills you’re trying to improve in:
10 knees-to-elbows — or — 10 pull-ups
10 kettlebell swings, 1.5/1 pd — or — 10 power cleans (choose your weight)
10 dips or ring dips — or — 10 double-unders
SKILLS …
- Three rounds for quality:
12 pistols each leg (or pistol progression) (alternating legs)
9 hip-back extensions - If you didn’t do this last week: 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks
Five rounds:
Without stopping or dropping the bar, complete the following sequence, seven times:
- Power clean
- Front squat
- Push press (have bar land behind head, in rear-rack position)
- Back squat
- Push press (have bar land on chest, in front-rack position).
You can rest anytime in the sequence (with barbell in hand) except on the ground—must be touch-and-go at the bottom. Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.