WOD: Runs, Rows, Sit-ups
For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups
Extra work (3 points):
Four rounds for quality (not time):
Max reps pull-ups (men: deadhang; women: kipping; use bands as needed)
4 slow squats facing wall, hands up
Hollow body hold, 20 seconds
As a team, freshmen v. sophomores …
Two or three rounds:
Max reps push jerk (two teams, one @ 115lb, one @85 lb) – each rep is one point for the team
Sprint 200m – score is seconds faster than 45
Add total points, adjust for differences in numbers of people (and rounds completed, if necessary).
Team with highest score wins!
4, 5 or 6 (your choice) RFT:
400m run
15, 20 or 25 pull-ups — or — 20 or 25 burpees (your choice)
Four barbells (135, 115, 105, 85) = four teams, about six per team
As a team:
Run from the back of the field house, two laps around the track and back to field house
180 front squats, rotating through teammates as needed (team has only one barbell); rest of team does bottom-to-bottom squats rep-for-rep; every 40 reps, move to next cone. At the last cone, only do 20 squats.
Run one laps around track and back to rear door of JAFH
Since there will only be one P.E. conditioning class this week, if you want 15 points for the week, you’ll have to do one other out-of-class WOD. Here it is:
Five rounds for time:
10 push-ups
10 box-jumps, 24″/18″
10 squats
Or … more difficult version:
Five rounds for time:
5 handstand push-ups
10 box jumps, 36″ (this would require some ingenuity—maybe stack four 45lb plates on a 24″ box)
15 pistols, alternating legs (if necessary, brace yourself against a bar that holds up the pull-up bars)
Here’s your out-of-class WOD for the week beginning Sunday, September 1 …
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
This is a fairly time-intensive WOD (35-to-50 minute range).
And, if you go hard (always!), also brutal.
Thus, you can count this as BOTH one of your three weekly WODs AND your extra piece for the week. That’s right—a total of 7 points.
Better go and do it while I’m feeling generous, before I change my mind.
Personally, I really like the idea of mixing up—even doing all four exercises in some combination. A broken quadrathlon, if you will.
