Out-of-class benchmark workout:
Row 2K
Record time and compare with previous result in comments.
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5 rounds of:
2 Muscle-ups
6 Front Squats, 135 lbs
12 Kettlebell Swings, 1.5 pood
Benchmarks:
2 min. max sit-ups
300 meter shuttle run
Bodyweight
Waist measurement, belly button height
Record results, comparison with results from beginning of semester, and thoughts to comments.
Partner WOD:
For time, in any order, each perform:
20 partner-assisted pull-ups
40 partner one-hand-clap push-ups
60 partner medball sit-ups
80 squats together, rep-for-rep
10 min AMRAP:
30 double-unders
15 power snatch, 75lb
Awesome! That is a lot of barbell activity!
In co-ed teams of 5:
WOD #1: Field Work
Race 1: Wheelbarrows and lunges, width of field and back — 1st place = 2 points; 2nd place = 1 point
Race 2: Fireman carry/piggyback and broad jumps, width of field and back — same points
Race 3: Sprint Relay—width and back — same points
WOD #2: Conga line
Two rounds, for total reps as a team:
Each team members does max reps pull-ups and max reps kettlebell swings, 2 pd, 1.5 pd … or …
Each team members does max reps wallballs (20/14 lb) and max reps push-ups
1st place team = 4 points; 2nd place = 3 points; 3rd place = 2 points; 4th place = 1 point
WOD #3: Ground to overhead
For time: 75 clean and jerks (135/115/85/65) as a team—two bars going at a time, switch as needed
Points awarded from 5 to 1, based on placing
Team with most points wins.
104 participants in this terrific event! Thanks to the Hercuses and other volunteers for setting and timing the course—to Zechariah Henderson for a great National Anthem performance—and to everyone else for the smiles, energy, encouragement and enthusiasm. These were our best results to date—with new course records for both men and women, and a whole lot of PRs. Great job folks!
See the results after the break:
15 I did this!