Hello freshmen! Since we only have one class together this week, you need to do two out-of-class WODs, as well as two WGMS WODs.

I’m going to start posting some variety for the WGMS portion. This week I’ve put two Endurance WODs, two Gymnastics WODs and two Mobility WODs (just click the relevant buttons in the menu above). You can choose any of them. You can mix and match if you’d like. I only ask that you record your results on the relevant posts, just to help me see where your interests lie.

 

Here are the two main out-of-class WODs you’ll need to do:

WOD 1: Crawls and Jumps
Five rounds for time of:
Bear crawl (video), the length (that’s long-ways) of the basketball court (purple stripe to purple stripe)
Broad jumps, back to your starting point.
(This WOD is going to take you the full length of the court and back, five times.)

Slightly more difficult option: “Brenton“
Five rounds for time of:
Bear crawl full length of gym wall to wall
Standing broad-jump, full length of gym wall to wall
Do three Burpees after every five broad-jumps.

Beat Mr.H’s time. He did “Brenton” Sunday (Sept. 2) in 7:18.

 

WOD 2: Pull and Push
Five rounds for quality (not for time):
10 jumping pull-ups with negatives*
10 perfect push-ups**

*Jumping pull-ups with negatives: jump to get your chin over the bar, then let yourself down slowly. Try to last 3-4 seconds if you can. The slower you drop, the more strength you’ll build.

** Perfect push-ups: everyone, including women, do push-ups from the toes with perfect form, shoulders externally rotated, elbows tucked, and with hollow body, not sagging in the middle. If you need to use a progression, do so by putting your hands on a box or on a stair. The higher your box or stair, the easier the push-up is going to be. If push-ups are easy for you, try going to ring push-ups: lower the rings to about 4-6 inches from the floor, and do the push-ups with your hands on the rings–again, with perfect form.

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