“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
If unable to perform muscle up, sub pull-ups.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
WOD: Runs, Rows, Sit-ups
For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups
Extra work (3 points):
Four rounds for quality (not time):
Max reps pull-ups (men: deadhang; women: kipping; use bands as needed)
4 slow squats facing wall, hands up
Hollow body hold, 20 seconds
As a team, freshmen v. sophomores …
Two or three rounds:
Max reps push jerk (two teams, one @ 115lb, one @85 lb) – each rep is one point for the team
Sprint 200m – score is seconds faster than 45
Add total points, adjust for differences in numbers of people (and rounds completed, if necessary).
Team with highest score wins!
Hang power clean 3-3-3-3-3-3-3
