For time:
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
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Freshmen:
Deadlift
WOD: As Many Rounds as Possible in 8 minutes:
Run 2 laps around purple stripe
10 burpees
10 squats
Sophomores:
Deadlift 3-3-3-3
WOD: “Benchmark”
AMRAP in 12 minutes:
Run 200m
10 deadlift, 135/95
10 burpees
13 I did this!
For time: Row 2,000 meters
14 I did this!
Rest a couple minutes between each effort.
- Barbell-on-back run, 800m
Then, immediately: Max reps box jumps in 1 minute, 20″ - EMOM for 10 minutes:
Zercher walk, 10 meters, 40-100% bodyweight - AMRAP in 7 minutes:
2 cleans, 70% of 1 RM
25 double unders - 5 rounds: 60 seconds front leaning rest; 60 seconds rest
“Randy”
For time: 75 power snatches, 75 lb
Rest 5 minutes
3 RFT:
20 cal row
15 shoulder press, 95 lb
Today’s tests. Again, record thoughts to comments—and, if you’re brave, your results!
- 1 mile run
- Max push-ups, 1 set
- 250m row
- 1 min. max squat thrusts
- Body fat test
Also, before class on Monday, please complete the following out-of-class benchmark workout:
- 2K row
11 I did this!