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Freshman WOD:
Three rounds for reps: 45 seconds work, 15 seconds rest each station (any order):
Ring rows
Push-ups
Goblet squat (with kettlebell)
Burpee
Rest
Keep track of total reps for each round, and total for all three
Sophomore WOD:
3 RFT:
60 double unders
20 deadlifts, 95 lb
30 wallball shots, 14 lb
9/15
WOD: In groups of 3: Three rounds, for max reps:
– Person 1: Jumping pull-ups
– Person 2: Jumping squats
– Person 3: Run 200m
When Person 3 returns, he starts pull-ups; Person 1 moves to squats; Person 2 runs.
Each person hits each station three times.
Team keeps track of total pull-ups and total squats. Add these two for total score.
9/17
WOD: 21-15-9:
Wallball
Russian twist (L+R=1)
Out-of-class workout:
For time:
40 Jumping squats
30 Sit-ups
20 Deadlifts
10 Push-ups
If you’re a glutton for punishment, do two rounds!
Shoulder press 5-5-5-5-5
Cash-out:
Double alternating tabata for 4 minutes:
Wallball shots or goblet squats
Burpees
9/8
Double alternating tabata:
Overhead squats
Push-ups (during one round, do rope pull-to-stand, either from seated or from ground)
3 minutes on — 1 minute rest
2 minutes on — 1 minute rest
2 minute on
9/10
5 RFT:
10 Kettlebell swings
Run with medball, 1 lap around purple stripe
Harder version: Add 5 push-ups after the KB swings
Out-of-class workout:
21-15-9 rep rounds for time:
Push-ups
Walking lunges
(That means do 21 push-ups, 21 walking lunges; 15 push-ups, 15 lunges; 9 push-ups, 9 lunges)
Deadlift 5-5-5
Freshmen:
Double alternating tabata (20 seconds work, 10 seconds rest, 8 minutes total):
Front squat
Burpee
Sophomores—Big Tent workout:
21-15-9:
Thruster
Kettlebell swing
Toes-to-bar