For time: 2,000 meter row
All freshmen P.E. students should do this as an outside-of-class workout this week or next.
Before you do so, it might be a good idea to watch one or both of the INSTRUCTION VIDEOS we have linked to on how to row.
Post or e-mail your time to Mr.H.
21 Thrusters, 95/65 lbs
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
20 seconds on/10 seconds rest; 8 rounds each of:
Kettlebell Swings
Box Jumps
Burpees
Record reps each round and totals, e.g:
Kettlebell: 9,9,9,8,8,8,8,7 = 66
Box Jumps: 8,7,7,6,6,6,6,7 = 53
Burpees: 6,6,6,6,5,5,5,5 = 44
Total score: 163
50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
3 RFT:
400m Run
10 Kettlebell swings, 1.5 pood
30 push ups
Submitted by Michelle Cuenco
Seconded by Sharalee Fraser
Click here for a fabulous tutorial on rope-climbing. Most specifically, it discusses and demonstrates EACH method, which I found useful. My preferred and most confident method is a variation of the gym method, but it is still the most ineffective and most grip/upper-body taxing of the methods. In my quest for efficiency in functional movements, my goal is to master the Navy Seals “brake and squat” method.
Cheers to all who grow to love the rope; I have no doubt it will happen after a few ascents!
