For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Archive for August, 2012
Hello freshmen! For the time being, I will have everyone doing the same things for the “E.G.M.S. WOD” portion of your grade. So, in addition to our two WODs in class this week, here is what you need to do on your own. You may be able to do some of this at the beginning of P.E. during your warm-up time.
Out-of-class WOD
As many rounds as possible (AMRAP) in 8 minutes:
10 burpees
10 jumping squats (video here)
10 mountain climbers (video here—left-then-right counts as 1 rep; e.g. 10 = 10 left, 10 right)
Out-of-class EWOD (Endurance Workout of the Day)
Four rounds of:
400m run (that’s one lap around the track)
Rest 90 seconds
Try to keep splits within 2-3 seconds (“splits” means your times for each of your 400m runs—try to make each of your four runs within 2-3 seconds of the same time, rather than petering out on the later runs).
Record time for each run to comments.
These two things will get you taken care of on the front of your grading sheet. We’ll talk about the back of the sheet this week. In the meantime though, this is something to do that will get you started for that:
Out-of-class MWOD (Mobility WOD)
Watch this video. This is an 8-minute mobility exercise for opening up your hips, with two 2-minute stretches of for each hip.
14 I did this!
5 RFT of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
BtW median time: 11:35
From mainsite
12 minute AMRAP, in teams of 3:
Teammate 1: 180m run
Teammate 2: center plank hold
Teammate 3: med ball thrusters, 15/8 lb
Once running teammate returns, he moves to plank, plank moves to med ball thrusters, thrusters moves to run. Total reps of thrusters is the team’s score. If person breaks plank, there is a 2-point penalty, and thrusters do not count until plank resumes.
10 I did this!