4 Rounds for time of:
40 Calories, Rowing
40 Push-ups
40 ft, Front Rack Lunge (115/80#)
4 Rope Climbs, 15 ft
Scale as needed.
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Frosh
Strength: Front squat 5-5-5 (1 point)
WOD: “Benchmark”: 12 min AMRAP: 200m run; 10 deadlifts (135/95); 10 burpees (3 points)
Sophs (4 points)
“Cindy”: 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
OR
“Wittman”: 7 RFT: 15 KB swings (53/35); 15 power cleans (95/65); 15 box jumps (24/20) — 20 min cap
10 I did this!
Strength:
Back Squat
3-3-3-3-3
then…
WOD:
10 min AMRAP
10 burpees
10 kettlebell swings (2 pd/1.5 pd)
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of: 10 wall-ball shots, 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: 10 wall-ball shots, 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: 10 wall-ball shots, 1 rope ascent
Post time to comments.
Frosh:
Deadlift 5-5-5
WOD: 3 RFT:
6 deadlift (115/75)
10 squats
Run 2 laps around purple stripe
Sophs:
WOD: In 15 minutes:
50 wallballs — 10 burpee penalty for breaking set
50m walking lunge with medball overhead
25 toes to bar
25 medball slams
Run for remainder of 15 minutes for max distance.
12 I did this!
3 sets of:
150 meter sprint, 20 walking lunges
100 meter sprint, 20 walking lunges
50 meter sprint, 20 walking lunges
Rest 3-4 minutes BETWEEN SETS and ZERO REST between intervals. (Rest between sets includes walk to starting point.)