Most points = best class
1) Leave It on the Floor — whole class
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team
(see remaining events after jump)
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Post time to comments.
Women: Frosh vs. Sophs
As a team, half of group with medicine balls (8 to 12 lbs)
Two-mile cross-country course, with these obstacles:
25 partner ball slams
25 walking lunges (with medballs)
160m Piggyback ride (switch as needed)
Medball wheelbarrow length of field goal to goal (partner on ground must push ball)
25 partner medball situps (each time ball touches ground = 1 rep)
400m run with medballs locked out overhead
200m medball partner toss back and forth while running
50 squats—all together (with medballs)
Men: Frosh vs. Sophs
As a team:
Run 1 mile, staying within 6 feet of another man in the group throughout.
Then, complete this work—it doesn’t matter who does it; x=number of people on team:
25x pull-ups
25x kettlebell swings
25x wallball shots, 20lb
25x burpees
15x clean and jerk, 135lb
15x deadlift, 185lb
2x bear crawl length of gym
2x rope climb
When all work is complete, do 50 squats together as a team, rep for rep
Post thoughts on this awesome year of P.E. to comments.
For time:
24 deadlifts (245/115)
24 wall balls
24 box jumps
24 ring dips
24 box jumps
24 wall balls
24 cleans (135/65)
Women:
Benchmark: 5 RM shoulder press
Partner WOD:
50 Drunken burpee ball slams (25 each partner, back and forth)
50 Rings of Saturn (25 each way)
50 Partner medball situps
25 Partner clapping push-ups
Bear crawl, 1 length of gym
Broad jumps, 1 length of gym
At some point in the workout, each person does 1 rope climb or 5 ground-to-stands
Men:
Benchmarks
2 minutes max rep push-ups
5 RM deadlift
5 RM backsquat
5 RM shoulder press
Record results and improvement to comments
For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row
Post time to comments.
