WOD 1 (everyone): Four Runs — For total distance:
7 min run / 6 min rest
5 min run / 4 min rest
3 min run / 2 min rest
1 min run
WOD 2 (frosh):
Front squat 5-5-5
“Benchmark” 10 min AMRAP: 200m run; 10 deadlifts, 135lb; 10 burpees
WOD 2 (sophs):
“Cindy”: 20 min AMRAP: 5 pull-up, 10 push-up, 15 squat — or …
“Wittman”: 7 RFT: 15 KB Swings 53/35, 15 Power Cleans, 95/65, 15 Box Jumps (24”/20”)
Out-of-class WOD (frosh): 3 rounds for time: 15 mountain climbers (L+R=1); 15 squats; 60 seconds hollow body hold (accumulated)
Out-of-class WOD (sophs): For time: Walking Lunge, 100 m // Run, 800 m // 100 Air Squats
WOD 1: 1,800m – 1,250m – 750m – 320m = 4,120m total
Way to go freshmen! Really enjoyed working out with you today!
I loved how much this workout pushed us, especially since we had the built-in recovery time which enabled us to give it our all every step of the way! Way to go class! Thank you for doing it with us, Mr. Hilliker! (Total 3300 m)
Good job class! Way to push yourselves! I liked how the warmups prepared our breathing as well as stretching us out and learning to do it in proper form. The runs were an awesome challenge and I loved how everyone kept each other going! (Approx 2800m)
This was a great workout! I really liked how it pushed us to do our best. Great job everyone! 3,200 m total.
It was a lot of fun, started to get toughon the 3 minute run, but still felt really good.
I got 4000 meters total
Really enjoyed WOD 1! I got 3600m.
WOD 2 – I liked how this workout had actions stressing a variety of areas (allowed my arms to take a little break while running, before getting back into deadlifts and burpies).
Continuing to work on deadlift form and over time my burpies weren’t too precise, but making progress!
So awesome to be able to do these workouts as a class!
Out of Class – Wittman: Did 3 RFT of 15 KB Swings (35), 15 Power Cleans (65) (on the last round did partial Power Cleans – partial Deadlifts) , 15 Box Jumps (20”) in 8:08.
Doing this workout with other students helped keep me going – so thanks to the 5 who did it with me!
WOD 1 – Sounded intimidating at first, but as the time for running got shorter and shorter, it really encouraged me to push myself that little extra bit. Learned my minimal pace, looking forward to going faster and exerting that extra energy to do better
Out of class – Wittman : A good challenge. More rewarding that anything else. Can’t wait to see improvements throughout the year!
WOD 2 was a great high-intensity challenge. Really enjoyed how much everyone encouraged each other the entire time!
Out-of-class WOD (frosh): 3 rounds for time: 15 mountain climbers (L+R=1); 15 squats; 60 seconds hollow body hold (accumulated) in 5:24. Hollow body was definitely a challenge for me, and I hope to improve on it.
Hi Caleb! Good to hear from Edstone!
Did a retest of the 7-5-3-1 run workout:
1850m – 1310m – 790m – 345m = 4,295m total. Beat myself by 175m! 🙂