For time, in the dark of night:
1 mile run, as a group
Partition as necessary:
- 100 pull-ups, performed individually
- 200 push-ups, as a group rep-for-rep
- 300 squats, as a group rep-for-rep
1 mile run, as a group
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Run for 15 minutes for max distance, doing 5 burpees at the beginning of each minute.
In teams of 4 to 6; x=number of people in your group. All runs should be as a group; on work, only half the group can work at a time (if 4 people, 2 can work; if 5, 3 can work). For time:
Run: From JAFH—around south soccer goal—around north goal—back to JAFH.
Ground to overhead, 10x total reps (number of people times 10): 2 people per barbell, ~85% 1RM
Run: Same route, this time each person with PVC pipe held overhead.
Pull-ups, 30x reps
Run: Same route, but each person farmer’s carry 2 dumbbells or kettlebells each 20-40 lbs.
Broad jumps, 1x distance of full length of basketball court and back.
Run: Same route, each person with PVC overhead as before.
Rope climbs, 4x reps (2x reps for women; if necessary 4 ground-to-stand pulls = 1 rope climb).
Run: Same route, no weight. Time stops when last person enters JAFH door.
Go hard and have fun! Post time and thoughts to comments.
For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95 lbs
Run, 800 m
21 Thrusters, 95 lbs
Run, 400 m
50 Pull-ups
Thanks for coming out for another successful Swans in Flight 5K. This year, we had 63 participants!
Results are after the break: View full article »
Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)
Rest 5 minutes
2 rounds for time of:
400m run
10 pull-ups
Men
3×5 squat
3×5 press
1×5 deadlift