3 RFT of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
BtW mean time: 21:38
From mainsite
Tag Archive: pull-up
3 RFT:
5 Hang Power Cleans, 95/135
10 Pull-ups
400m Sandbag Run, 40/60
Post weights and time to comments.
Max rounds in 3 minutes of:
3 power cleans (135/75)
6 pull-ups
9 push-ups
Rest 1 minute. Repeat for a total of 3 cycles.
In teams of three: 10 stations, 90 seconds each, with 30 seconds rest in between, for max reps (as a team):
1. Box jumps, 24/20″
2. Pull-ups
3. Double-unders
4. Deadlifts, 115/75 lb
5. Dumbbell push press, 35/25/15 lb
6. Kettlebell swings, 1.5/1 pood
7. Push-ups
8. Wallballs, 20/12 lb
9. Burpees
10. Rope climbs: each rep counts as 5 points; each person must do at least one; those unable to do one may sub 5 stands-ups from lying down or sitting position
Record team’s total reps
Okay students! Which AC class is more fit? Today we find out.
In this WOD, each person tries to accumulate as many points as possible for the class. You are trying, as a group, to outscore the other class.
It will consist of three parts, each 5 minutes long with a 1 minute rest in between, with one third of the class at each station:
1) Max distance run : each 100m = 10 points
2) AMRAP in 5 min: 5 pull-ups, 10 push-ups, 15 squats : each rep = 1 point
(Band-assisted pull-ups = 3 points for 5 reps; push-ups from knee = 5 points for 10 reps)
3) For max points: load barbells 95lb for men, 65lb for women. 1 point for each distance covered by the barbell: ground to hang; hang to rack; rack to overhead
(1 point lifts: deadlift, hang power clean, push press, front squat, back squat; 2 point lifts: power clean, hang power snatch, thruster; 3 points: any complete ground-to-overhead movement)
Note: Bad form on the barbell = 1-5 point penalty, instructor discretion
At the end, we will total your points as a class. Once both classes have done it, we will multiply each class’s point total by the number of participants in the other class.
Class with highest total will be crowned the fittest!