For time:
150 Wallball shots, 20 pound ball
BtW median time: 8:54
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In-class EWOD: Fast and Slow
6 minutes of:
30 seconds sprint
30 seconds easy jog
WOD: Golden Corral Buffet
- Choose 1 gymnastics movement: pull-up; push-up; squat; dip
- Choose 1 weightlifting movement: wallball shot; deadlift (~40% 4RM); front squat (~40% back squat 4RM); power clean (~50% 1RM)
- Choose 1 metcon movement: row (calories); mountain climbers (L+R=1 rep); double-unders; shuttle sprints (width of gym; purple stripe to purple stripe = 2 reps)
- Decide a rep scheme, with each movement having between 5 and 11 reps, and all three exercises adding up to 24 reps. e.g. 8+8+8, or 11+8+5, etc.
The workout is AMRAP in 8 minutes of your designed workout.
Post workout and completed work to comments. e.g.: “I did: 9 pull-ups, 8 deadlifts (95lb), 7 double-unders. I got 5 rounds+6 deadlifts.”
15 I did this!
SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
For the front squats, use 65-70% of your one rep max. If you’re not sure of your one rep max, choose a weight that is challenging but allows you to do all the squats unbroken.
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds.
BtW median: 4 rounds
From mainsite
WOD1: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest
Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.
The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.
WOD2: Back to the Rack
AMRAP in 8 minutes:
10 back squats, 85/55 (that means 85 lbs for men, 55 lbs for women)
6 burpees
If you choose to do these two WODs on the same day, leave at least 3 hours between them.