1) Leave It on the Floor — whole class
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team View full article »
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb., women use 65 lb.
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
3 RFT:
500m row
12 deadlifts, bodyweight
21 box jumps, 20″
1 minute squat thrusts
300 meter shuttle run (five 60-meter lengths)
“Benchmark” WOD:
3 RFT:
Run 400m
12 deadlifts, 135/95
21 burpees
Not exactly rocket science, but interesting: A lifetime of good habits and a healthy attitude toward aging can improve your quality of life when you age:
Healthy old people are much more likely to have a lower resting metabolic rate, Ferrucci says, which means that their bodies are still working efficiently. “They have energy left for other activities,” he says. “It allows them to do many, many things during daily life.”
The lucky ones also tend to have fasting glucose numbers more typical of people in their 20s. Obesity and lack of exercise increase the risk of insulin resistance, so keeping weight under control and staying active from early adulthood can help there, Ferrucci says.
Here’s the story from NPR:
