Category: . P.E. Men


Out-of-class WODs

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 12 Comments
November 22, 2012

WOD1: 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.

 

WOD2: Back to the Rack
AMRAP in 8 minutes:
10 back squats, 85/55 (that means 85 lbs for men, 55 lbs for women)
6 burpees

 

If you choose to do these two WODs on the same day, leave at least 3 hours between them.

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In-class GWOD, Partner WOD

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 14 Comments
November 19, 2012

In-class GWOD:
25 handstand push-ups, belly against wall (progression: go as deep as you can, even if it’s only one inch)
25 touches with each hand, while doing handstand belly against wall; if you can do that, try touching armpit with hand when you lift it; if you can do that, touch hand against thigh

Partner WOD, on field …
Two rounds for time:
Sprint width of soccer field and back
Piggy-back ride, width of soccer field; sprint back
Wheelbarrow ride, width of field; sprint back
Each partner does:
5 backsquats with partner on back
10 handstand push-ups with help from partner

Cash-out:
400m run for time
2.5 minute rest
400m run for time, hold to first effort within 5 seconds.

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Out-of-class WOD: Squats, runs

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 9 Comments
November 15, 2012

4 RFT:

50 squats
400m run

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Sprints and Ruck Runs

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Strength by Mr. H — 10 Comments
November 14, 2012

In class SWOD: 4-rep max shoulder press


WOD: Sprints and Ruck Runs
For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:

  • All-out sprints
  • Sandbag runs (50/35)
  • Walking

Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.

 

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Fight Gone Fair-to-Middlin

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 11 Comments
November 12, 2012

In-class SWOD:
Max reps shoulder press (85/55), straight into push press, straight into push jerk, and for punishment gluttons, straight into split jerk.

 

WOD: Fight Gone Fair-to-Middlin
3 rounds for time, 1 minute each exercise, for reps:

Wallball shots, 15/8
Box jumps, 24/18
Power cleans 95/65 (sophs); Deadlifts 95/65 (frosh)
Shuttle runs, gym width; each purple stripe touch = 1 rep
Rest

Post total reps accumulated to comments

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WOD: Three Runs; SWOD: Back squats

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Strength by Mr. H — 14 Comments
November 7, 2012

WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)

In-class SWOD: Back squat 4-rep max

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