Frosh
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Push press 3-3-3-3 (1 point)
WOD: (3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest:
Ring rows and Goblet squats (with kettlebell)
Push press and Burpee
Sophs
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Overhead squat 5-5-5-5 (1 point)
WOD: Teams of 3—relay:
2 rounds: 20 pull-ups — 20 deadlifts (155/115) — 20 box jump overs
Mobility: Archetype #4
10, 8, 6 for the 2 alternating tobata. Push press and burpees were at 8, 8, 7.
This was quite a challenge. I haven’t done an upper body workout like this is far too long. My lowest numbers for the ring row and goblet squats were both 13. By the second half of the workout my arms were pretty flimsy already and my lowest reps for the push press and burpees were 8 and 7.
This workout was difficult! My lowest numbers were:
Push press–6
Burpees–10
Ring Row–14
Goblet Squats–10
My arms were like jello but I feel so much stronger! The push press was definitely the hardest to do for me.
Buy-in: 3 x 1 minute front leaning rest, 30 sec rest
Strength: Push press 95-105-115-105-105
WOD:
Tabata lowests —
ring rows – 15
goblet squats – 21
push press (55#) – 23
burpee – 13
On the push press, it’s been a few months since I’ve tested the 3 rep, so this was welcomed. I couldn’t sustain 3 x 115# for the last two sets, so I dropped back to 105. That tabata combination was intense! The ring rows were more of a challenge than I remember. Very seldom do I long for 15 tiny seconds of rest like I did tonight. 🙂
I lost track of my numbers because this workout was so tough! It was a great shoulder and back workout, and my core is getting stronger as I focus on keeping it tight as I do all of these kinds of movements. Great job everyone…job well done!
Intense workout! Looking forward for the next one!
Lowest stats:
Push press – 10 (95lbs.)
Burpees – 10 (Approximately)
Ring Row – 10
Goblet Squats – 11
Lowest stats:
Push press – 7
Burpees – 7
Ring Row – 10
Goblet Squats – 12
Push press – 7
Burpees – 5
ring row – 11
goblet squats – 9
I had a lot of blind ambition going into this workout, so I really just tried to kill it the first round. This led to the rest my rounds just puttering out… What a rookie! This kid.
All in all, these are the stats:
Push Press – 8 @ 95lbs.
Burpees – 12
Ring Row – 11
Goblet Squats – 16
Sophomore workout: Did this with Kas and Jo. Deadlifts were tough, but the rest of it wasn’t too bad.
I did the Frosh workout. It was fun but hard. I got:
Burpees:12
Ring Rows: 12
Goblet Squats: 7
The rings rows were fun. The goblet squats were crazy, so were the push presses!
I have great trouble remembering to count while working…but I do know my upper body wasn’t ready for this one :).