Freshmen v. Sophomores
WOD 1
15 minutes:
1 manmaker (40/20)
1 burpee box jump over
2 manmakers
2 burpee box jump overs
3
3
Etc…
WOD 2
20 minute AMRAP:
3 pull-ups
3 power clean and jerks (95/65)
9 air squats
WOD 3
21-15-9
Sumo deadlift high pull (95/65)
Lateral burpees over the bar
Rest 2 minutes then
1 mile run for time
Total time includes 2 minute rest
Both the couplet and mile are individually scored
As a class, for fun:
4K run, mixed with:
800m fireman carry
15/10 handstand push-ups, with partner help
15/10 partner back squat
50 push-ups
50 walking lunges
100 squats, together rep-for-rep
Freshmen v. Sophomores
WOD 1
“Helen”
3 RFT:
400m run
21 kettlebell swings12 pull-ups
WOD 2–
12 minute AMRAP:
1 rope climb
100m shuttle run (25m down and back twice)
3 clean and jerks (135/75)
WOD 3
9-15-21 reps of:
Bar facing burpees
Toes-to-bar
Front squat (115/75)
*At least 1 male and female on each of the 3 WOD’s; fastest male/female pair receives 1 pt for your class. Fastest individual time receives an additional point for your class.
Row 2K
4 rounds of:
Run, 800 m
49 Push-ups
49 Sit-ups
49 Squats
Endurance: Long intervals
WOD:
5 rep-RFT of:
50-40-30-20-10 Thruster, 45/35
5-4-3-2-1 Rope climb
