Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Hollow rocks
Minute 4: Jog one lap around the purple stripe
Post total reps completed for each round, and total reps.
Abundant Life Silver Club version:
Three rounds, for total reps:
Minute 1: Push press, 75/45lb
Minute 2: Squat
Minute 3: Jog one lap around the purple stripe
Hello P.E. students! Here is your out-of-class work for the week beginning Sunday, August 25.
WOD (worth 4 points):
Row 2,000 meters
This is a benchmark workout. You are required to either post your time in the comments, or e-mail it to Dan Burns (djburns@hwacollege.org).
For your “other” work (3 points):
Four rounds, each for time:
Run 400 meters (1 lap around track, if you want)
Rest the same amount of time it took to do the run
Try to keep each 400 within 10 seconds of the first one.
Shoulder press 5-5-5-5-5
Try to go heavier on each set and find your 5-rep max.
Also … your “other” out-of-class work is 5 minutes of wall squats and 5 minutes of hollow body holds (with superman holds as your rest)
AMRAP (as many rounds as possible) in 8 minutes of:
7 push-ups
7 sit-ups
7 squats
Run 1 lap around the purple stripe
This is an 8 minute workout. Start a timer and get as much work as you can done in the 8 minutes. If you have trouble with push-ups, get one of the boxes from the pull-up room and put your hands on that. The taller the box, the easier the push-up will be.
Record rounds and reps to comments. (e.g. 5 rounds + 7 sit-ups)
Run 1 mile
Max push-ups in 2 minutes
also (not a benchmark) …
Tabata squats (work 20 seconds, rest 10 seconds, 8 rounds)
