8 intervals of “Tabata” squats followed immediately by 1 mile run.
Post total squats and time to comments.
Tag Archive: run
Five rounds of:
3 Power Cleans, 70% of 1RM
6 Deadhang Pull-ups
100m Shuttle (50m down/back)
Okay students! Which AC class is more fit? Today we find out.
In this WOD, each person tries to accumulate as many points as possible for the class. You are trying, as a group, to outscore the other class.
It will consist of three parts, each 5 minutes long with a 1 minute rest in between, with one third of the class at each station:
1) Max distance run : each 100m = 10 points
2) AMRAP in 5 min: 5 pull-ups, 10 push-ups, 15 squats : each rep = 1 point
(Band-assisted pull-ups = 3 points for 5 reps; push-ups from knee = 5 points for 10 reps)
3) For max points: load barbells 95lb for men, 65lb for women. 1 point for each distance covered by the barbell: ground to hang; hang to rack; rack to overhead
(1 point lifts: deadlift, hang power clean, push press, front squat, back squat; 2 point lifts: power clean, hang power snatch, thruster; 3 points: any complete ground-to-overhead movement)
Note: Bad form on the barbell = 1-5 point penalty, instructor discretion
At the end, we will total your points as a class. Once both classes have done it, we will multiply each class’s point total by the number of participants in the other class.
Class with highest total will be crowned the fittest!
3 rounds, each for time:
Run 1200 meters
Rest 3 minutes
Hold splits within 3-5 seconds