In-class EWOD: Fast and Slow
6 minutes of:
30 seconds sprint
30 seconds easy jog
WOD: Golden Corral Buffet
- Choose 1 gymnastics movement: pull-up; push-up; squat; dip
- Choose 1 weightlifting movement: wallball shot; deadlift (~40% 4RM); front squat (~40% back squat 4RM); power clean (~50% 1RM)
- Choose 1 metcon movement: row (calories); mountain climbers (L+R=1 rep); double-unders; shuttle sprints (width of gym; purple stripe to purple stripe = 2 reps)
- Decide a rep scheme, with each movement having between 5 and 11 reps, and all three exercises adding up to 24 reps. e.g. 8+8+8, or 11+8+5, etc.
The workout is AMRAP in 8 minutes of your designed workout.
Post workout and completed work to comments. e.g.: “I did: 9 pull-ups, 8 deadlifts (95lb), 7 double-unders. I got 5 rounds+6 deadlifts.”
15 I did this!
I did:
* 6 wall balls (8lb)
* 9 squats
* 9 mountain climbers
Total rounds: 5+2 wall balls.
5 squats
8 wall balls
11 double unders
Total just under 8 rounds
10 push-ups
8 Wall balls
6 runs
Total of 8 rounds
11 squats
8 mountain climbers
5 90lb deadlifts
11 rounds
6 dips
10 calorie rows
10 90 lb. deadlifts
3 2/3 rounds
10 push ups
8 wall balls
6 runs
8 rounds
11 pushups
8 deadlifts @ 115 lbs
5 runs
10 rounds
10 runs
7 pushups
7 wall balls
7 rounds
10 pushups, 8 deadlifts, 6 mountain climbers
for 10 rounds. What a fun workout! 😀
10 mt climbers
8 butterflies
6 wallball shots
8.5 rounds
Running was quite hard.
Push ups x8
Deadlift 100lb x8
Run
That was fun 🙂
8 pushups, 8 deadlifts and 8 calories on the rower.
I liked choosing what exercises to do.
Really enjoyed this PE class, even the runs.
I did 8:8:8 dead lifts, shuttle runs and squats for almost 8 rounds (one more dead-lift set off 8).
10 pushups
6 wallballs
8 runs
5 1/3 rounds
11 squats
8 wallball
5 mountain climbers
8 rounds
plus the ewod of running to prepare us for the 5K.
Push ups x8
Deadlift 100 lbs x8
Run x8
I like being able to create your workout!
I did the EWOD again (Feb 4,2013) … I discovered I am extremely out of shape when it comes to running… new physical health goals set!