Category: . P.E. Men


Skills Gone Bad / Fight Gone Bad

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 5 Comments
March 23, 2012

Do one of the following WODs:

Skills Gone Bad: Move from each of four stations after a minute. This is a 4-min. round, after which is a 1-min. break before repeating—3 rounds (14:00). The stations:
– Dips
– Double-unders
– Pull-ups
– Knees-to-elbows
One point is given for each rep. Each athlete can count their cumulative rep total in each round and call it out or write it down during the rest minute, before starting over.

Fight Gone Bad: Move from each of five stations after a minute. This is a 5-minute round, then a 1-minute rest. Three rounds (17:00). The stations:
– Wallball: 20 lb ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push press: 75 lb (Reps)
– Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Beyond the Whiteboard median: 283 reps

Record score per round and total score to comments.

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Wendler Cycle, week 1

Filed Under: . P.E. Men, . P.E. Women, > Strength by Mr. H — 2 Comments
March 20, 2012

The cycle begins again! Start by bumping your 4RM again! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!

Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max

Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM

Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM

The first set is 5 reps of 65% of your new 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. Record weights and reps to comments.

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Mandatory out-of-class WOD: Those Wily Double-Unders!

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 13 Comments
March 20, 2012

Freshmen and sophomores! Let’s get those double-unders! For those who don’t yet have them, take a moment to review these two videos (here and here) for some guidance before you undertake the WOD:

12 minutes of double-under practice

For those who do have them:

300 double-unders

You could do the second workout and then just stop at 12 minutes if you haven’t finished.

Post time or total completed for second workout–or most consecutive double-unders achieved–to comments. Be sure to post if you make encouraging progress!

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Wendler Cycle, week 4

Filed Under: . P.E. Men, . P.E. Women, > Strength by Mr. H — 4 Comments
March 9, 2012

SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)

SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

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!

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Partner WOD

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 3 Comments
March 9, 2012

In two-man teams, each team member does each exercise once. While one team member does one, other team member does the other. After both do one set of movements, move to the next.

1) Farmer’s walk (25-53lbs each hand); box jumps (24/20″)
2) Backward run; wall ball (15/10)
3) Sprint; burpee
4) Lateral shuffle with med ball overhead (8/6); hang power clean (75/45)

Score is total rep count divided by your time in seconds

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March 5

Filed Under: . P.E. Men, . P.E. Women, .Big Tent by Dan Burns — 10 Comments
March 4, 2012

AMRAP 12 minutes

6 back squats (185/115)
9 pull-ups
12 kettlebell swings

(Freshmen, sophomores: If you choose to do this workout, think about going 75-80% of your 4RM on the back squats.)

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