Announcements - we will meet in the 3rd floor weight room at 0530. I don't think any cadets will be available, but then again, ErinM keeps coming back for more!!
Equipment required - barbell with appropriate weights staged
Warm-up and instruction - we will demo each movement and give everyone a chance to practice.
WOD - 3 parts, save time for all 3!!
Part I - Push press ladder - 5 rep sequence
Each minute on the minute knock out 5 x push presses. Start at 45 lbs. and add 20 lbs. (men) and 5 lbs. (women) after each minute. Barbell starts on the ground. Once you fail to complete all 5 reps within the designated minute, you are done!
Rest 3 minutes and then move on to Part II.
Part II - Thruster ladder - 2 rep sequence
Same concept as above, but now you only have to do 2 x thrusters every minute. Start at 45 lbs. and add after each minute as above.
Rest a few minutes and then move to Hayes Gym.
Part III - IOCT (-) AMRAP
AMRAP 9
Low crawl, tires, horse, hanging tire, balance beam, wall, monkey bars, rope, 1 x lap w/ medicine ball, 1/2 lap run and then return to start point. Repeat for 9 minutes.
NOTE: Non-West Point folks can sub AMRAP 9: Row 500 meters, 12 pull-ups, 12 burpees.
Post # of rounds complete for each part to comments.
Tuesday, 21 MAY 2013
Announcements - we will meet in the '62 Room.
Equipment required - reflective belt and motivation!
WOD:
For time:
Start in the '62 room
10 x knees to elbows
Run by Trophy Point and to the officer's club and down the Stairway to Hell to the River Courts
10 x dips
Run to Buffalo Soldiers' Field (leave River Courts, towards South Dock/Supt's Boat/Train Station, cross tracks, and run up the hill towards Thayer Gate)
20 x pull-ups on the bars by the post office
Run back to River Courts
10 x dips
Run to Arvin via Trophy Point
10 x knees to elbows
Don't get lost!!!
Post time to comments.
Equipment required - reflective belt and motivation!
WOD:
For time:
Start in the '62 room
10 x knees to elbows
Run by Trophy Point and to the officer's club and down the Stairway to Hell to the River Courts
10 x dips
Run to Buffalo Soldiers' Field (leave River Courts, towards South Dock/Supt's Boat/Train Station, cross tracks, and run up the hill towards Thayer Gate)
20 x pull-ups on the bars by the post office
Run back to River Courts
10 x dips
Run to Arvin via Trophy Point
10 x knees to elbows
Don't get lost!!!
Post time to comments.
Monday, 20 MAY 2013
Announcements - I know it is Grad Week and the odds that any cadets will be with the morning crew is approximately 0.00001%. Try to do the WODs at some point if possible!
WOD:
Partner "LINDA" - AKA "3 Bars of Death!"
Bring a friend, split it up and get after it!
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (load = 1.5 x body weight)
Bench press (load = body weight)
Cleans (load = 3/4 body weight)
Person A does 10 reps of DL, then 10 of BP, and finally 10 cleans.
Person B does 9 reps of each movement while Person A rests.
Continue this sequence until you complete all the work.
NOTE: Scale as needed to maintain intensity.
NOTE2: If you are going solo, then you can either to it all by yourself or do all the even rounds and rest equal intervals.
Compare to: 7 OCT 2011
Post partner's name, loads, and time to comments.
WOD:
Partner "LINDA" - AKA "3 Bars of Death!"
Bring a friend, split it up and get after it!
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (load = 1.5 x body weight)
Bench press (load = body weight)
Cleans (load = 3/4 body weight)
Person A does 10 reps of DL, then 10 of BP, and finally 10 cleans.
Person B does 9 reps of each movement while Person A rests.
Continue this sequence until you complete all the work.
NOTE: Scale as needed to maintain intensity.
NOTE2: If you are going solo, then you can either to it all by yourself or do all the even rounds and rest equal intervals.
Compare to: 7 OCT 2011
Post partner's name, loads, and time to comments.
Friday, 17 MAY 2013
Announcements - we will meet in front of Lee Barracks (Cadet Barber Shop), near Grant Hall, at 0530. Since we aren't in Arvin, non-cadets can wear civilian PTs. Most cadets will be out on TEE leave..so it will be a skeleton crew!
Equipment required - motivation & water
Warm-up and instruction - we will discuss the box jump and give everyone a chance to practice
WOD -
Team WOD - the more, the merrier!
AMRAP 30
Start with 1 x box jump (or step-up) and 5 x push-up and then run 25 meter ramp run to the top and back, this is ONE ROUND. When you return tag out with your partner who does 2 x box jumps and 6 x push-ups and then runs the ramp one time. After they return they tag out and the next person does 3 x box jumps and 7 x push-ups and the ramp run.
Continue this process for 30 minutes.
NOTE: If we have 5 or more people, then we break into 2 teams.
Post team members names and number of rounds complete to comments.
Equipment required - motivation & water
Warm-up and instruction - we will discuss the box jump and give everyone a chance to practice
WOD -
Team WOD - the more, the merrier!
AMRAP 30
Start with 1 x box jump (or step-up) and 5 x push-up and then run 25 meter ramp run to the top and back, this is ONE ROUND. When you return tag out with your partner who does 2 x box jumps and 6 x push-ups and then runs the ramp one time. After they return they tag out and the next person does 3 x box jumps and 7 x push-ups and the ramp run.
Continue this process for 30 minutes.
NOTE: If we have 5 or more people, then we break into 2 teams.
Post team members names and number of rounds complete to comments.
Thursday, 16 MAY 2013
Announcements - we will meet in the 3rd floor weight room
Equipment required - towel
Warm-up and instruction - I will walk around to each group and ensure everyone is tracking on the points of performance for the movements. Start w/ a light load and work-up to your WOD weight.
WOD -
Part 1: You have 15 minutes to work up to your 1 rep max for the squat snatch.
Part 2:
5 rounds for time
12 x bench press (135/95)
24 x air squats
NOTE: USE A SPOTTER and scale as needed!!!
Post load for snatch and time for Part 2 to comments.
Equipment required - towel
Warm-up and instruction - I will walk around to each group and ensure everyone is tracking on the points of performance for the movements. Start w/ a light load and work-up to your WOD weight.
WOD -
Part 1: You have 15 minutes to work up to your 1 rep max for the squat snatch.
Part 2:
5 rounds for time
12 x bench press (135/95)
24 x air squats
NOTE: USE A SPOTTER and scale as needed!!!
Post load for snatch and time for Part 2 to comments.
Wednesday, 15 MAY 2013
Announcements - we will meet in the 3rd floor weight room
Equipment required - reflective belt, barbell, and lifting platform
Warm-up and instruction - start at lighter load and work up to WOD weight
WOD - we will do a stagger start if we are crunched for space.
For time:
15 x deadlift (225/135) {then run down stairs to '62 room for pull-ups}
15 x strict pull-ups {in '62 room}
Run 1 x mile (Lincoln Hall Loop - around Trophy Point, past Lincoln Hall, cross street at West Point Club, back to Arvin via Diagonal Walk)
15 x chest to bar pull-ups {in '62 room}
15 x deadlift (225/135)
Post time to comments.
Equipment required - reflective belt, barbell, and lifting platform
Warm-up and instruction - start at lighter load and work up to WOD weight
WOD - we will do a stagger start if we are crunched for space.
For time:
15 x deadlift (225/135) {then run down stairs to '62 room for pull-ups}
15 x strict pull-ups {in '62 room}
Run 1 x mile (Lincoln Hall Loop - around Trophy Point, past Lincoln Hall, cross street at West Point Club, back to Arvin via Diagonal Walk)
15 x chest to bar pull-ups {in '62 room}
15 x deadlift (225/135)
Post time to comments.
Tuesday, 14 MAY 2013
Announcements - We will meet in the 3rd floor weight room at 0530.
Equipment required - jump rope, barbell, and lifting platform.
Warm-up and instruction - we will discuss the points of performance for each movement and give everyone a chance to practice under load.
WOD:
4 rounds for time and reps of the following:
Final score is total reps completed divided by time (in seconds) x 1000.
4 rounds for time
Round 1: 75 double-unders + AMRAP 90 seconds Overhead squat (95/65)
Round 2: 75 double-unders + AMRAP 90 seconds Push press (95/65)
Round 3: 75 double-unders + AMRAP 90 Sumo deadlift highpull (95/65)
Round 4: 75 double-unders + AMRAP 90 Front squat (95/65)
NOTE: Scale weight as needed!
NOTE2: Scale number of double-unders based on time available and your skill at double-unders.
Post partner's name and score to comments.
Compare to similar WOD done with a partner: 10 MAY 2012
Equipment required - jump rope, barbell, and lifting platform.
Warm-up and instruction - we will discuss the points of performance for each movement and give everyone a chance to practice under load.
WOD:
4 rounds for time and reps of the following:
Final score is total reps completed divided by time (in seconds) x 1000.
4 rounds for time
Round 1: 75 double-unders + AMRAP 90 seconds Overhead squat (95/65)
Round 2: 75 double-unders + AMRAP 90 seconds Push press (95/65)
Round 3: 75 double-unders + AMRAP 90 Sumo deadlift highpull (95/65)
Round 4: 75 double-unders + AMRAP 90 Front squat (95/65)
NOTE: Scale weight as needed!
NOTE2: Scale number of double-unders based on time available and your skill at double-unders.
Post partner's name and score to comments.
Compare to similar WOD done with a partner: 10 MAY 2012
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