5 RFT of:
Row 500m
20 Hollow rocks
Category: . P.E. Men
And now for something completely different … from the Art of Manliness and Chad Howse:
Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each set is finished.
In-class GWOD:
3 rounds for quality:
10 Strict handstand push-ups on wall (progression: Use AbMats)
10 L-hang pull-ups (progressions: curled legs; strict pull-ups; with bands)
Team WOD: Watch and Burn
In teams of 4, complete (in any order):
50 dips
50 knees-to-elbows
50 front squats 95/65
50 box jumps
On each team, only one person can be doing these reps at a time, and their reps only count while the other three team members are doing the following: 1) bottom-to-bottom air squats, rep for rep (rest at bottom); 2) hollow body hold; 3) holding a plate overhead (45/25). Team members can switch out however they want, but again, the reps only count while all three of the other things are happening.
At end, team must run as a group from the field house to the road between the field house and the soccer field and back, with two team members carrying a third by the hands and ankles, like a stretcher. Swap out as necessary.
In-class EWOD: Fast and Slow
6 minutes of:
30 seconds sprint
30 seconds easy jog
WOD: Golden Corral Buffet
- Choose 1 gymnastics movement: pull-up; push-up; squat; dip
- Choose 1 weightlifting movement: wallball shot; deadlift (~40% 4RM); front squat (~40% back squat 4RM); power clean (~50% 1RM)
- Choose 1 metcon movement: row (calories); mountain climbers (L+R=1 rep); double-unders; shuttle sprints (width of gym; purple stripe to purple stripe = 2 reps)
- Decide a rep scheme, with each movement having between 5 and 11 reps, and all three exercises adding up to 24 reps. e.g. 8+8+8, or 11+8+5, etc.
The workout is AMRAP in 8 minutes of your designed workout.
Post workout and completed work to comments. e.g.: “I did: 9 pull-ups, 8 deadlifts (95lb), 7 double-unders. I got 5 rounds+6 deadlifts.”
15 I did this!
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds.
BtW median: 4 rounds
From mainsite