10 x kettle bell swings (53/35)
20 x walking lunge steps (10 steps each leg)
30 x pushups
40 x air squats
50 x double unders
Post time to comments
If you have a jump rope, please bring it with you. If you do not have one...spring for it. They cost about $5 at the PX, Wal-Mart, or Target.
Endurance:
Run two miles at 90% of your max run speed.
Endurance:
Run two miles at 90% of your max run speed.
4 rounds plus KBS, lunges, pushups, squats, and 40 SUs
ReplyDeleteHad to sub SUs in for DUs. Once again, I need to buy a jump rope (and work on DUs substantially)
4 rounds + KBs + lunges + 9 PUs
ReplyDeleteThanks for the push JWM!
3 rounds plus KBS (35 lbs), lunges, push ups and air squats. My jump rope broke during round 3 of DUs, but found a spare.
ReplyDeleteSmoked today, great WOD after about a week off.
4 rounds + KBS + lunges + 6 PUs
ReplyDeleteGreat effort by everybody this morning. Great to see Russ out there! SG, thanks for pushing me.
A preview of tomorrow's WOD:
ReplyDeletehttp://gizmodo.com/5674047/xtreme-unicyclist-makes-solid-case-for-x-games-inclusion?ref=nf
Wonder if this guy does CrossFit?
That video is insane!
ReplyDelete4 rounds plus KBS, lunges, and 22 push-ups.
ReplyDeleteSubsitituted SUs for DUs.
4 rounds, KBS, lunges, PU, 3 squats.
ReplyDelete4 rounds plus, KBs(w/70 lbs), lunges, pushups, and squats.
ReplyDeleteDidn't have tome to squeak out the DUs to complete 5. Was my goat today. It probably would have taken me another couple of minutes to complete them.
Aloha,
ReplyDelete4 rounds + 4 KBS
4 rounds plus 5 KBS.
ReplyDelete3 rounds plus KBs and lunges
ReplyDeleteA day behind on this one (Thurs, not Wed...)
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD