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.
My run times for the 400m was 1) 95sec 2) 94sec 3) 88sec 4) 86sec.
My reseults for the out of class WOD was 6 rounds of burpees, jumping squat, and mountain climber.
Really enjoyed these workouts!
2:30min, 2:30min, 2:45min, 2:45min – I forgot to aim for 2-3sec splits, oops!
In the 400m run I got 1:03, 1:01, 1:04, and :58.
My times were 2:08, 1:54, 1:40, and 1:36. I did 4 rounds, (If I count about 10 seconds overtime, I had 5 rounds.)
4 Rounds. 1:52, 1:39, 1:44, 1:33
I did 7 rounds
4 rounds plus 4 burpees