10 minute AMRAP of:
5 deadlift (225/115)
10 push-ups
15 paralette pass-throughs
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Part 1: Mile + Squats : Run the cross-country mile as a group, everyone within about 100 feet of each other. When those in the front get too far ahead, they should stop and perform air squats until those at the back catch up. Score is # of squats per person (in multiples of 10; e.g. 62 reps = 60 reps) divided by time (measured in squats per person per minute).
Part 2: 10-Minute AMrAP : As many reps as possible in any combination or any order of: double-unders, pull-ups (no bands), dips (no bands), box jumps (24″/18″), sit-ups and mountain-climbers. Score is total reps (in multiples of 10) per person per minute.
Part 3: Heavy Run : Select a weight of any type (barbells, dumbbells, kettlebells, sandbags, plates) and run as a class from east door of JAFH up around south soccer goal, around north soccer goal, and back to JAFH. Score is amount of weight divided by time (measured in pounds per person per minute).
It’s on!
WOD for reps
In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
- Wall-ball, 10 ft target (20/14)
- Sumo deadlift high-pull (75/55) — (sub KB swings)
- Box jump (20″, 18″) — (sub broad jumps)
- Push-press (75/55) — (sub push-ups)
- Row (Calories) — (sub sit-ups)
BtW average: men 277; women 240