AMRAP in 10 minutes of:
8 ring dips
10 box jumps
12 steps barbell overhead walking lunge (95/45)
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5 RFT
Row 500 Meters
35 Sit-ups
5 RFT of:
Row 500m
20 Hollow rocks
And now for something completely different … from the Art of Manliness and Chad Howse:
Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each set is finished.
Max pull-ups in 2 minutes. You can use any kind of kip you want or no kip, and any kind of grip–just have arms fully extended at the bottom and make sure the chin clears the bar at the top. You can do it anytime during the month, just have someone to time you and count your reps.
Want to improve your pull-ups? Check out this superb pull-up instructional video series!
Post your score and we’ll put you on the Wall of Fame:
In-class GWOD:
3 rounds for quality:
10 Strict handstand push-ups on wall (progression: Use AbMats)
10 L-hang pull-ups (progressions: curled legs; strict pull-ups; with bands)
Team WOD: Watch and Burn
In teams of 4, complete (in any order):
50 dips
50 knees-to-elbows
50 front squats 95/65
50 box jumps
On each team, only one person can be doing these reps at a time, and their reps only count while the other three team members are doing the following: 1) bottom-to-bottom air squats, rep for rep (rest at bottom); 2) hollow body hold; 3) holding a plate overhead (45/25). Team members can switch out however they want, but again, the reps only count while all three of the other things are happening.
At end, team must run as a group from the field house to the road between the field house and the soccer field and back, with two team members carrying a third by the hands and ankles, like a stretcher. Swap out as necessary.