Out-of-class WOD:
Swans in Flight 5K / Union Jack 5K (participating is worth 6 points)
Monday 9/25—Sophomores
WOD1: Overhead squat 5-5-5-5
WOD2: Teams of 3—relay:
2 rounds: 20 kettlebell swings — 20 deadlifts (155/115) — 20 box jump overs
Freshmen
WOD 1: Push press 3-3-3-3
WOD2: 3 rounds for reps, 45 seconds work, 15 seconds rest each station (alternating):
Pull-ups and Goblet squats (with kettlebell)
Rest two minutes, then …
Same thing Push press and Burpee
*Keep track of total reps for each round and total for all 6 rounds
Wednesday 9/27—Everyone
Partner WOD: For time:
60 double-unders, each, relay
60 pull-ups, each (alternating in sets of 15) [freshmen do push-ups instead]
60 hang power snatch (95/65), each (alternating in sets of 15) [freshmen do hang power clean instead]
60 double-unders, each, relay
*Cap: 15 minutes
Out-of-class WOD 2:
4 RFT:
Bear crawl, width of gym and back
20 wall balls, 20/14, 10-foot target
« Swans in Flight 5K / Union Jack 5K Results 2017 P.E. Week of 10/22 »
For the Wednesday wod: 120 DU, 60 PU, 60PS, 120 Du. I got to the last round of double unders and got to 72. I did power snatches instead of hang cleans and I did the perscribed weight at 95 IBS. It was difficult, but awesome at the same time.
Got through the whole workout except the last round of jump rope I only got 30 before time was called. Did as many double-unders as possible but then had to switch to singles. Loved the workout!