12 minute AMRAP:
10 push-ups
10 mountain climbers
10 squats
Latest Entries »
Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Post time to comments.
Benchmarks:
Max reps pull-ups
2 min. max reps burpees
Record results and improvement from beginning of school year to comments.
WOD: Bumpy Run
For fun, as a class:
~4K run with interruptions: Around every 6 minutes, everyone stops and does the next item on this list:
– 800m fireman carry (pairs can switch off as necessary until distance is covered)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– Lake swim
– 100 squats
1 mile run
Max reps pull-ups
Max handstand hold
2 minutes max reps sit-ups
Record results and improvement over beginning of the year to comments!
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Post reps for each set to comments.