AMRAP 3 minutes of:
7 med-ball cleans
7 pull-ups
Rest 1 minute
Repeat 3 minute AMRAP
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10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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As a team:
Run 1 mile together (cross country loop)
10 rounds—partner up, with only one teammate working at a time, and complete:
15 pull-ups
20 push-ups … (you can break up the pull-ups and push-ups however you’d like—half and half or whatever; just have one person working at a time)
20 squats (whole team together, rep for rep)
Run 1 mile together (same loop)
Since there will only be one P.E. conditioning class this week, if you want 15 points for the week, you’ll have to do one other out-of-class WOD. Here it is:
Five rounds for time:
10 push-ups
10 box-jumps, 24″/18″
10 squats
Or … more difficult version:
Five rounds for time:
5 handstand push-ups
10 box jumps, 36″ (this would require some ingenuity—maybe stack four 45lb plates on a 24″ box)
15 pistols, alternating legs (if necessary, brace yourself against a bar that holds up the pull-up bars)
10 I did this!
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
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