2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees
(from CFTY 10/2)
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“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)
rest 5 minutes, then
“Helen”
3 RFT
400 meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups
FROSH
Partner WOD: AMRAP in 4 minutes: (1 point)
One partner does 6 sumo deadlift high pulls (75/55) while the other does 4 burpees—then switch
Endurance WOD: Sprints (3 points)
Run : rest = 1 : 1
0:00 – 10:00 — 200m sprints (around 1 bay of parking)
10:00 – 25:00 — 400m sprints (around all bays of parking) — maximum of 4, then go straight into
25:00 – 40:00 — 800m sprints (to far side of IA and back) — maximum of 3.
If you finish 8 200m runs, 4 400m runs and 3 800m runs, you get 4 points for this WOD.
SOPHS
Endurance WOD: Sprints (4 points)
10 x 200m sprints — 4 x 400m sprints — 3 x 800m sprints — run : rest = 1 : 1
16 I did this!
5 min AMRAP:
10 Kettlebell swings, 2 pood
5 Burpees
~Rest 5-10 min~
21-15-9-6-3
Sumo deadlift high pull, 95 lb
Push Press, 95 lb
FROSH:
Endurance: 8 rounds: 30 seconds run, 30 seconds rest (1 point)
Partner WOD: (Each pair has one medball) (3 points)
Four rounds:
Cross field behind JAFH with 1) medball wheelbarrow; 2) walking lunges with medball locked out overhead; 3) and 4) medball throw, alternating partners
Each time, go back around blacktop road to JAFH with medball catch (person with ball must remain stationary)
Once back at JAFH do 40 reps total (20 each partner) of: 1) wallballs; 2) over-the-shoulder cleans; 3) partner medball situps; 4) Russian twists each (left+right = 1 rep)
SOPHS:
Partner WOD: Same as above, but switch every rep on the wallballs, and substitute medball cleans for over-the-shoulder cleans
Mobility: Archetype #6 (1 point)
10 I did this!
For time:
Row 2001 m
11 Box jumps (36″/24″)
11 Thrusters (125/85)
11 Burpee chest-to-bar pull-ups
11 Power clean (175/125)
11 Handstand push-ups
11 Kettlebell swings (70/53)
11 Toes to bar
11 Deadlifts (175/125)
11 Push Jerks (110/75)
Row 2001 m