WORKOUTS
Challenge WOD (4 pts): For time: Run 5k
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Silver Club version: For time: Run 2k in 3-minute intervals, stopping after each to perform 25 squats and 15 push-ups.
WOD 2 (4 pts): “Kelly”
5 RFT:
400m run
30 wall balls (20/14)
30 box jump (24/20)
Silver Club version: 5 RFT of: 200m run, 15 wall balls, 15 broad jumps
WOD 3 (3 pts): “JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
WOD 4 (3pts): 3 RFT:
10 sumo deadlift high pulls (95/65)
10 push press (95/65)
20 back squat (95/65)
Edstone WOD 1 (3 pts): 3 RFT:
800m run
12 handstand push-ups
21 kettlebell swings
Edstone WOD 2 (2 pts): 5 RFT:
50 Air squats
Rest the amount of time it took to complete the 50 squats
STRENGTH (1 pt each)
SWOD 1 : Bench Press 5×3
SWOD 2: Back Squat 5×3
SWOD 3: Deadlift 5×1
ENDURANCE
EWOD 1 (1 pt): Short interval: Run: 4 rounds of 90s on, :60s off
EWOD 2 (1 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 10k @ 80%
Row: 10k @ 80%
Ruck: 5k @ 80%
GYMNASTICS (1 pt each)
GWOD 1: For QUALITY
TABATA:
Hold top of Push Up 
GWOD 2: FLEXIBILITY:
Hold each Side Split 
5 minutes
Rest as needed
GWOD 3: PRACTICE for 10 minutes:
Pull Over Progression Pt.1
Pull Over Progression Pt.2
Pull Over Progression Pt.3
Pull Over Progression Pt.4
Pull Over Progression Pt.5
Pull Over Progression Pt.6
MOBILITY (1 pt each)
MWOD 1: Anterior Neck
MWOD 2: Ankle
MWOD 3 : Hip Capsule
I completed all 5 rounds of Kelly!!!! 😀 Time: 37.08 using 14, 12 then 10 lb medicine ball.
Was the last one working but I’m glad I didn’t let it beat me – the fun in the snow afterwards made it all worth it!!
Do you want to build a snowman?
A few of us did this workout today:
5RFT
10 Sumo Deadlift High Pulls
10 push press
20 back squat
Rx’d 65lb for ladies
16:33
The heaviest I’ve ever done push press so that was a challenge 🙂
Epic snowy 5K Challenge WOD with the majority of our men’s P.E. class: 37:40
That. Was. Magnificent.
Thanks for being great sports, gents!
This was an epic workout. All in all, we did 200 push ups and 200 squats IN THE SNOW.
It should snow more often…
Finished Kelly (Rx’d) in 29:37.
WOD 4: 7:25 Rx’d
I loved the 5k. Kelly looks like a challenge.
I concur.
WOD 4 12:28. 50 lbs Back Squats were very difficult, but I pushed through each one. Wow tough work out for me.
Edstone WOD 1 (3 pts): 3 RFT:
800m run
12 handstand push-ups
21 kettlebell swings
about 15 minutes.
Edstone WOD 2 (2 pts): 5 RFT:
50 Air squats
Rest the amount of time it took to complete the 50 squats
About 9 minutes
4 rounds of Kelly. Lost track of time 🙂
WOD 4: 5:53 Rx’d
J.T.: 17:19 Rx’d. First time Rx’d!
HSPU so difficult! Some reps wouldn’t have counted in the Games—dropped from the wall before lockout. Had to go 2 at a time on 2nd round, singles on 3rd round.
WOD 3 (3 pts): “JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
I did this workout in 17:37. I used the red band for the ring dips.
Busy week! I just did 5 rounds of 20 push ups and 20 squats. (Push-ups modified, I was leaning on the kitchen counter watching a Trumpet Daily.) 5:17