Frosh
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Push press 3-3-3-3 (1 point)
WOD: (3 points) 2 alternating tabatas (45 work:15 rest), three rounds each separated by 2 min. rest:
Ring rows and Goblet squats (with kettlebell)
Push press and Burpee
Sophs
Buy-in: 3x: 1 minute front leaning rest, 30 sec rest
Strength: Overhead squat 5-5-5-5 (1 point)
WOD: Teams of 3—relay:
2 rounds: 20 pull-ups — 20 deadlifts (155/115) — 20 box jump overs
Mobility: Archetype #4
12 Cal Row
12 Deadlifts (185/125)
12 Decline Pushups (feet on a 45# plate)
(attempt to complete each round successfully in the 3 minutes)
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments. (3 points)
Strength:
Pause Squat 2-2-2-2-2
(7 second pause at the bottom of each rep)
Workout:
On a 10 min clock:
100 AbMat Situps
50 Burpees
100 Air Squats
-Max Double-Unders in remaining time
Frosh
Buy-in: 2 minutes of plank (on forearms)
Shoulder press 5-5-5-5 (1 point)
WOD: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points)
Sophs
Buy-in: 2 minutes of plank (on forearms)
Skills:
3x — walk width of gym and back w/ barbell overhead (45-135 lb)
Pull-up progression: 5 static holds at top to failure + 5 negatives — or — 10 switch-grip deadhangs
50 Russian twists w/ kettlebell (35/18)
WOD: Run 1 mile with plate (45/25) (3 points)
Mobility: Archetype #3 (1 point)
Warmup
2 rounds:
400m run
10 see saw press
10 right arm planking dumbell rows
10 left arm planking dumbell rows
10 dumbell walking lunges
10 ring rows
23 mountain climbers
WOD
6 rounds for time:
3 man makers (40/25)
50m waiter’s walk (overhead dumbell walk) (40/25)
100m shuttle run
*1 man maker = 1 push-up, 1 right arm row, 1 push-up, 1 left arm row, 1 thruster
