Thursday, 14 July

Partner up, grab a 20 lbs. medicine ball and head to Hayes Gym for some IOCT fun!

3 Rounds for Time of the IOCT with the team carrying 1 x 20 lbs. medicine ball.

Here are the rules:

* You and your partner will together run 3 rounds of the IOCT for time.
* 1 x 20 lbs. medicine ball must be carried by one of the team members the entire time.
* If the medicine ball EVER touches the ground, then both team members must immediately drop and knock out a 25 push-up penalty. 
* The medicine ball must travel on the same route as participants, but can be held by your partner while you are executing an obstacle (i.e. you don't have to hold the med ball while climbing the rope, but one person can climb the rope and the other can throw the ball up to their waiting partner). 
* Due to safety considerations, the medicine ball cannot be thrown from the track level down to the floor level.  When one partner climbs the shelf, up to the track, and cross the parallel bars, the other partner will stay by the shelf to hand off the ball prior to climbing up the shelf.
* Partners are NOT allowed to assist each other by touching, pushing, or pulling each other.  Any physical contact between partners other than incidental will face a 25 push-up penalty.
* For the running portion of the IOCT, you must not only carry the 20 lbs. med ball, but each member must also carry the baton (lap 1), the IOCT med ball (3 balls total for 2!), and finally a lap with just the 20 lbs. ball to finish.
* The course (and time) starts and ends in front of the low crawl obstacle. 

If you are not at USMA, then find a creative way to punish yourself for about 15 minutes or make up a past WOD. 

Post time to comments.


jswobe said...

I wanna see a video of somebody getting across the bars CARRYING THE MEDICINE BALL. Awesome!!

jswobe said...

B&G - in the interest of planning my alternate WOD today, can you give a hint toward what is programmed for tomorrow? I am planning on hitting a WOD from the main site from last week: snatch for weight (snatch once every minute on the minute for 15 minutes).

Without giving away tomorrow's WOD, can you tell me if I'm doing something planned for tomorrow?


Adam said...

jswobe, we missed you today, it was lots of fun chucking the 20 pounder up 15+ feet to the person who just climbed the rope.

For tomorrow it is a weightlifting day focused on Overhead squats.

Next time you are heading up to WP, we will do the IOCT again, it was fun.

Adam said...

Today we did a 3 person team since we had an odd number and it just wouldn't have been right to have a person do it solo. Good challenge, good team work, and a bit of fun mixed in. Great work by Matt and Carissa. Our time was 19 minutes and change, we barely missed a I guess we got a high zero! We dropped twice for push-up penalty.

Sweddy said...

No partner--so I ran the regular IOCT three times, with about a 15 second rest between rounds. It is as brutal as it was in 1996. Don't forget the combat roll off of the horizontal bar! 16 minutes +

MikeRothenb said...

did yesterday's WOD during lunch by myself
I broke it up like this:
100 double unders
10 rounds of 15xpushup 10x med ball clean
2 rounds of 25x KBS 15x pullups 1 comms loop
100 double unders

took 24:55. great workout, i like the variety

jswobe said...

@Adam - Next time I'm at WP, you all will be the first to know. Thanks for the heads up on tomorrow's WOD. I decided that snatches today and OHS tomorrow were probably not compatible.

Instead I did "DT", a hero WOD from the main page:

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

It was a good "knock you back down to size WOD." I was feeling all good about myself when I started, but two weight changes and a bar swap out later, I was quite humbled.

14:44 @ 95 lbs

Aberdeen Proving Ground, MD

Matt said...


Today's WOD was a lot of fun in a Crossfit way. We got 19:13 and I left a part of myself on the course.

jswobe said...

BTW - who is Sweddy??

Black and Gold CrossFit said...

@ jswobe - I was sweaty after today's WOD, usually am. j/k it's Swedberg '00

jswobe said...

Andy!! I was wondering if that was you. When did you get back to Woo Poo U?

And are you part of the B&G programming brain trust??

Sweddy said...

Jason--I've been here a year teaching plebe math. I'm not involved in the programming. There are a few of us Crossfit people in the math dept; we usually go around 11 or 12.