In-class GWOD: 5×5 handstand push-ups at most difficult progression possible
Tough Mud:
Strength: Wendler Week 1
WOD: Thrusters, T2B, Runs (record comments at this post)
Endurance Club:
Strength: Back squat 10×2 at 60% 4RM
CFE WOD: 3RFT:
20 wallballs, 20/14lb
25 sit-ups
400m run
(If you’re doing the Endurance track, you might record your comments at this post.)
Bodyweight Aces:
Partner WOD: 3 RFT:
30 partner medball toss
30 partner medball sit-ups
400m run
Okay students! Which AC class is more fit? Today we find out.
In this WOD, each person tries to accumulate as many points as possible for the class. You are trying, as a group, to outscore the other class.
It will consist of three parts, each 5 minutes long with a 2 minute rest in between, with one third of the class at each station:
1) Max distance run : each 100m = 10 points
2) AMRAP in 5 min: 5 pull-ups, 10 push-ups, 15 squats : each rep = 1 point
(Band-assisted pull-ups = 3 points for 5 reps; push-ups from knee = 5 points for 10 reps)
3) For max points: load barbells 95lb for men, 65lb for women. 1 point for each distance covered by the barbell: ground to hang; hang to rack; rack to overhead
(1 point lifts: deadlift, hang power clean, push press, front squat, back squat; 2 point lifts: power clean, hang power snatch, thruster; 3 points: any complete ground-to-overhead movement)
Note: Bad form on the barbell = 1-5 point penalty, instructor discretion
At the end, we will total your points as a class. Once both classes have done it, we will multiply each class’s point total by the number of participants in the other class.
Class with highest total will be crowned the fittest!
For time: 150 kettlebell swings, 1.5/1 pood
Russian style for freshmen (up to eye level), American style (directly above head) for everyone else.
In-class GWOD: 100 burpees for time
Partner WOD: Fifties
With a partner, complete (in any order):
50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95
Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.
SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:
For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows
