I failed to do the Super Bowl WOD last night, so I did it today and had to modify a bit:
"The Monday Morning QB" (w/ GB as winner) 1st Quarter: 100 x Air squats & 20 x ring dips 1 min rest 2nd Quarter: 15 x double unders, 50 x air squats, 25 x burpees 3 min rest Half-time show 1/2 pull up tabata [terrible idea!]: 12-7-4-5 1/2 double under tabata [bad idea cont.]: 18-15-25-21 2 min rest 3rd Quarter: 25 x burpees, 1 x min rest, 20 x ring dips, 2 min rest 4th Quarter: 50 x air squats, 25 x burpees, 20 x push-ups 31:30 total time Thank goodness there wasn't overtime.
4 comments:
Modified Cindy for APFT prep
AMRAP 20 mins
5 Pullups
10 Situps
10 Pushups
16 Rounds + 5 pullups
WOD: Holbrook
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
**scaled the thrusters to 95 pounds
Times:
1:44
1:31
1:31
1:39
1:41
1:50
1:41
1:46
2:07
1:53
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
Can't take a monday off, so did a WOD that we last did 9 JAN 10:
21-15-9
-Double unders
-45lb thrusters
-Ring dips
-45lb cleans
-95lb Deadlifts
9:02, which is a 51 second improvement.
I failed to do the Super Bowl WOD last night, so I did it today and had to modify a bit:
"The Monday Morning QB" (w/ GB as winner)
1st Quarter: 100 x Air squats & 20 x ring dips
1 min rest
2nd Quarter: 15 x double unders, 50 x air squats, 25 x burpees
3 min rest
Half-time show
1/2 pull up tabata [terrible idea!]: 12-7-4-5
1/2 double under tabata [bad idea cont.]: 18-15-25-21
2 min rest
3rd Quarter: 25 x burpees, 1 x min rest, 20 x ring dips, 2 min rest
4th Quarter: 50 x air squats, 25 x burpees, 20 x push-ups
31:30 total time
Thank goodness there wasn't overtime.
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