Category: . P.E. Men


Out-of-class WOD: Fun with sandbags

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 9 Comments
September 11, 2012

3 rounds for time:

400m sandbag run (50/30)* (400 meters is once around the parking lot loop we’ve been using)
30 pull-ups (freshman can use jumping pull-ups if desired)

Post time and thoughts to comments.

* Sandbag run is as we did in class: Safely clean the sandbag up onto your shoulders and run. Men use 50 pounds, women use 30 pounds. To check the weight in the sandbag, each of the filler bags comes in 5, 10 and 15 pound increments. The number of stripes of red tape tells you the difference: 1 stripe = 5 lbs; 2 stripes = 10 lbs; 3 stripes = 15 lbs. Just load your bag with the correct weight before starting. To close the bag, feed the metal loop through all three holes and then clip onto it with the strap.

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Team WOD: Hundreds of reps, heavy runs

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 5 Comments
September 10, 2012

In teams of 4, a WOD in two parts:

1) As a team, accumulate:
– 150 wallballs (15/8) (freshmen 120) (only one team member at a time)
– 150 box jumps (24/18) (freshmen 120) (only one team member at a time)
– 8 runs around the field house

Heavy run* to Mayfair, along east side of soccer field to far soccer goal (*heavy run = 1 member carrying 50lb sandbag, 2 members doing piggy back ride, 1 member doing run with PVC overhead), where you do:

2) As a team, accumulate (these you can all work at same time, in any order):
– 150 burpees (freshmen 120)
– 150 squats (freshmen 120)

Carrying your sandbag and PVC, run to the gym.
Freshmen: time stops when you hit JAFH door. You can shave 1 minute off your time if one team member performs a rope climb.
Sophomores: Time stops after you accumulate four rope climbs as a team.

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Three Tabatas

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 14 Comments
August 27, 2012

Three alternating tabatas (each 8 rounds of 20:10 work:rest ratio, alternating exercises each round) with one minute rest between each (4 min work, 1 min rest, 4 min work, 1 min rest, 4 min work)

Sophomores:
Pull-ups/jumping squats
Double-unders/push-ups
Kettlebell swings (1.5/1 pood)/sit-ups

Freshmen:
Jumping pull-ups/jumping squats
Jumping alternating lunges/push-ups
Overhead squats with PVC/sit-ups

Record total reps for each of the six exercises.
Score is total number of reps

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Teams of 3: Gut Buster

Filed Under: . P.E. Men by Mr. H — 2 Comments
August 20, 2012

15 minute AMRAP, in teams of 3:

Teammate 1: 200m run
Teammate 2: center plank hold
Teammate 3: thruster, 45/25

Once running teammate returns, he moves to plank, plank moves to thruster, thruster moves to run. Total presses is the team’s score.

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Benchmarks!!

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 25 Comments
August 17, 2012

FRESHMEN

Tabata squats
Record total number of squats in 8 rounds of 20:10 work:rest

2 minutes max sit-ups

Max handstand hold against a wall

 

SOPHOMORES

Nancy: 5 RFT of 400m run, 15 overhead squats

2 minutes max double-unders

2 minutes max burpees

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End-of-Semester Benchmark WOD: Christine, Helen, Cindy

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 9 Comments
May 10, 2012

Time to compare your performance on a benchmark WOD to the one you did at the start of the semester. The three benchmarks to choose from are:

Christine
3 RFT:
500m row
12 deadlifts (we’re using around 60% of 4RM—Rx’d is bodyweight)
21 box jumps, 20″

Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups

Cindy
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

Record beginning of semester time compared with your new time. For freshmen, 7% improvement in time = 1 point; 12% = 2 points; 20% = 3 points.

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