AMRAP 7 minutes:
7 paralette pass-throughs
7 wallball shots
7 burpees
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15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Record total distance to comments.
Compare with 120201
17 I did this!
3 rounds for time:
400m sandbag run (50/30)* (400 meters is once around the parking lot loop we’ve been using)
30 pull-ups (freshman can use jumping pull-ups if desired)
Post time and thoughts to comments.
* Sandbag run is as we did in class: Safely clean the sandbag up onto your shoulders and run. Men use 50 pounds, women use 30 pounds. To check the weight in the sandbag, each of the filler bags comes in 5, 10 and 15 pound increments. The number of stripes of red tape tells you the difference: 1 stripe = 5 lbs; 2 stripes = 10 lbs; 3 stripes = 15 lbs. Just load your bag with the correct weight before starting. To close the bag, feed the metal loop through all three holes and then clip onto it with the strap.
12 I did this!
In teams of 4, a WOD in two parts:
1) As a team, accumulate:
– 150 wallballs (15/8) (freshmen 120) (only one team member at a time)
– 150 box jumps (24/18) (freshmen 120) (only one team member at a time)
– 8 runs around the field house
Heavy run* to Mayfair, along east side of soccer field to far soccer goal (*heavy run = 1 member carrying 50lb sandbag, 2 members doing piggy back ride, 1 member doing run with PVC overhead), where you do:
2) As a team, accumulate (these you can all work at same time, in any order):
– 150 burpees (freshmen 120)
– 150 squats (freshmen 120)
Carrying your sandbag and PVC, run to the gym.
Freshmen: time stops when you hit JAFH door. You can shave 1 minute off your time if one team member performs a rope climb.
Sophomores: Time stops after you accumulate four rope climbs as a team.
14 I did this!
Eight rounds for max reps of:
20 seconds Hang power clean (115/65)
Rest 10 seconds
20 seconds Push press (115/65)
Rest 10 seconds