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Friday, 05/06/11

Most of your bodies are pretty beat up after this week, so we'll offer a few Friday options:

Option 1:
Run 5k
OR
Row 5k
OR
Bike 15k

Option 2:
Make-up one of the WODs from this week

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8 comments:

  1. ChristinaMay 5, 2011 at 7:55 PM

    I plan to run the 5k, step off around 0545 after a warm-up.

    ReplyDelete
  2. ChristinaMay 5, 2011 at 7:56 PM

    oops, I posted from my wife's computer - 5k comment for Adam

    ReplyDelete
  3. LTC GrecoMay 6, 2011 at 7:14 AM

    Rowed 5k in 23:40

    Biked 15k in 20:10

    Have a good weekend, and good luck to Army Rugby!

    ReplyDelete
  4. AdamMay 6, 2011 at 7:20 AM

    Rowed 1k in 4:11 to warm up

    then Ran 5k in 21:54 - about a minute slower than usual - I didn't have any gazelles to chase this morning and I didn't push myself hard enough.

    ReplyDelete
  5. AnonymousMay 6, 2011 at 9:24 AM

    Tried a main site WOD from a few days ago, with a slight addition. I'll call this "Jumpin' Jeremy":

    21-15-9
    95 lb Overhead Squats
    Burpees
    with 25x Double Unders between sets

    8:57. Transition from burpees to OHS is a tough one on the shoulders.

    ReplyDelete
  6. jswobeMay 6, 2011 at 1:40 PM

    Did the Cinco de Mayo WOD...slightly modified for my lack of rings for MUs:

    5 RFT:

    5 handstand push-ups
    10 pull-ups
    15 dips
    (*w/ a 40-yd dash thrown in to get between the pull-up bar and the dip station in my wonderful post gym...)

    12:45

    Good stuff...and a good rest for the legs...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  7. JCMay 6, 2011 at 6:14 PM

    A great WOD, but a lackluster return from my short CF hiatus. I was certainly suffering from THS and WMS (Weak Mind Syndrome) today, but finished the WOD nonetheless.

    Had plenty of make-up WODs to choose from so I went with Adam's recommendation, Tuesday 5/3 Ring Rows

    20:25 scaled bench to 135 for the first two sets and 105 for the remaining 3. 155 for all 5 squat rounds.

    ReplyDelete
  8. JWMMay 6, 2011 at 7:17 PM

    I did my first WOD at CF RVA today. Good box if you are ever in the Richmond, VA area.

    3x3 DL at 80% 1RM (315 for me)

    then

    21-15-9
    Wall roll-ups
    Kneeling KB half moons (53#)

    Both were new exercises to me and the WOD destroyed the core!

    10:40 was the time and ChrisM joined me today as well.

    Miss you all!

    ReplyDelete