Sophomores
3:10 — Warm-up/ 2min sit-up benchmark
3:20 — Deadlift 3-3-3-3
3:35 — Lecture: How to Warm Up
3:45 — WOD: “Benchmark” 12 min AMRAP: 200m run; 10 deadlifts, 135lb/75; 10 burpees
3:57 — 3 rounds: hollow rocks 30s, 1 min rest
Freshmen
4:10 — Warm-up/ 2min sit-up benchmark
4:15 — Deadlift instruction
4:25 — Find deadlift 5RM
4:45 — Lecture: Your body is a tool
4:55 — WOD: 10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats
Marathoners
Long interval: 4 x 10 min w/ 2 min rest
Others
As a team of 2, complete for time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
*The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.
Then…
AMRAP 12 minutes of:
200m run
8 wall balls (20/14)
*Person A does one round then tags out with person B who does one round. This sequences repeats for 12 minutes.
Marathoners:
Long intervals
3 x 10 min run 5K goal pace
*rest 3 minutes between intervals
Others:
WOD
8 rounds each for time of:
10 push-ups
200m sprint
*rest 2 minutes between rounds
Marathoners:
Short intervals– 6 x 200m with :60 rest
WOD– 10 round alternating bottom Tabata Squat followed by 1 mile run
Others:
WOD– 15 minute AMRAP
10 box jumps (24/20″)
14 kettlebell clean and jerks (53/35)
20 double-uners
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments
Edstone crew getting after it! Well done!
WOD 1 (2 pts): Randy
For time:
75-lb. power snatches, 75 reps
