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Men Frosh v. Sophs: Head-to-Head Deadlift

Filed Under: . P.E. Men by Mr. H — 3 Comments
October 16, 2013

Team WOD: Make the teams even numbers if possible (freshmen can choose one sophomore to join their team if necessary). One person from each team deadlifts head-to-head. Lifter gets eliminated with any breakdown in form (instructor’s discretion), and must complete Extra WOD (see below). Lifter who completes the set earns 1 point for team, remains in competition.

  • Round one: 105 lb, 13 reps
  • Round two: 145 lb, 11 reps
  • Round three: 185 lb, 9 reps
  • Round four: 225 lb, 7 reps
  • Round five: 255 lb, 5 reps
  • Round six: 285 lb — face-off: Remaining competitors each do one set for max reps (alternate between teams). Each man who does at least 5 reps earns 1 point for his team. Each man who does more reps than the opposing team’s strongest man earns 1 additional point for his team.

Team with most points wins.

Extra WOD: 50 kettlebell swings, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 squats
Every round of deadlifts you successfully pass, knock 5 reps off every exercise:

  • If you pass round 1 but fail 2: 45 kbs, 35 sit-ups, 25 push-ups, 15 pull-ups, 5 squats
  • If you fail round 3: 40 kbs, 30 sit-up, 20 push-up, 10 pull-ups
  • If you fail round 4: 35 kbs, 25 sit-up, 15 push-up, 5 pull-ups
  • If you fail round 5: 30 kbs, 20 sit-up, 10 push-up
  • Everyone who makes it to round six only does 25 kbs.
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Snatch balance

Filed Under: > Strength by Mr. H — 2 Comments
October 14, 2013

Snatch balance 5-5-5-5-5-5-5

Tags:
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Oct. 14 P.E. | Double Alternating Tabata

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 1 Comment
October 14, 2013

Double alternating tabata (20 seconds work, 10 seconds rest of one exercise, then 20/10 of second exercise, for 8 minutes total) of:

Goblet squat, burpee — or …

Deadlift, burpee — or …

Deadlift, push-up — or …

Pull-up, burpee

Score is least number of reps on each exercise completed in 20 seconds, added together. Post to comments like: 9 deadlifts (115), 7 burpees

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Triplet

Filed Under: .Your WODs by Mr. H — 2 Comments
October 13, 2013

AMRAP in 12 minutes:
10 med ball cleans
10 push-ups
10 sit-ups

P.E.—you all can use this as an out-of-class workout if you’d like.

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Tough Mud, T-minus 2 weeks

Filed Under: .Tough Mud by Mr. H — 1 Comment
October 12, 2013

As a team …

x=number of people in our group. All runs will be as a group; on work, only half the group can work at a time (if an odd number, round up). For time and fun:

Rope climbs, 4x reps.
Run, swim: from field house, to lake, to island, run back

Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Piggy back ride 200m

Pull-ups, 40x reps (as soon as someone drops off the bar someone else can get on)
Run to bridge, get across in unorthodox fashion, swim back

Deadlift, 25x reps: Same barbells as for G2O, 2 people per barbell
Piggy back ride 200m

Broad jumps, 200m: Partners can follow alongside and pick up wherever another leaves off.
Run, swim: as before.

Go hard and have fun! Post time and thoughts to comments.

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P.E. OOC work for week of Oct.13

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 2 Comments
October 11, 2013

WOD: 4 RFT:
Broad jumps, length of the gym
10 Push jerks—you decide the weight (push-ups for women)
25 squats

Other work: SKILL …
Depending on what skill you’re trying to get, do:

  • 300 double unders, or 10 minutes double-under practice, whichever comes first
  • 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank
  • 5 rounds for quality: 4 handstand push-ups; 10 medball cleans; 30 seconds front plank

We will be covering these skills in class on Monday, and you can work on them later in the week.

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