Tuesday
Standard Class:
Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run
*Run 400m together as a team of 2. Complete all 100 reps of each exercise before moving on to the next. Break up the reps between partners as needed. Only one athlete works at a time.
Hip Archetype Mobility
Marathoners:
Short Interval:
4x200m; :60 rest
WOD:
15 min AMRAP
10 KB swings (1.5/1)
15 sit-ups
20 double-unders
Thursday
Standard Class:
Double-under practice
WOD: In teams of 4, perform 5 rounds of:
1 min double-unders
1 min push press (75/45)
1 min goblet squats (53/35)
1 min rest
*1 athlete working at each station. Keep track of total individual reps over the 5 rounds and add them together at the end.
Shoulder Archetype Mobility
Marathoners:
Long Interval:
2 x 200m
2 x 400m
2 x 800m
Rest 1:1 (Rest length of previous interval)
« PE Fall Final WOD: Clash of the Classes AC P.E week 1/22 »
Tuesday’s WOD: “Angie” – A.T.W. and I finished all of the rounds except 50 pushups (half of set) and final 400m run. (completed 4 runs, and all reps for pull-up, air squats, and sit-ups)
For Thursday’s WOD: I was in a team of 3 and was individually able to complete 340 reps.
Double-under practice: Was finally able to complete 20+ unbroken double-unders for several sets.
Making progress!