Let's meet in the '62 Room to warm-up at 0530. I will brief the WOD at 0545 with demos as needed. If we have a large crowd, we will have to start WOD in waves to minimize waiting time for equipment.
AMRAP 15 (As many rounds as possible in 15 minutes)
11 x ring dips
Run up to Hayes Gym by the shelf (approx. 100 meter run with stairs)
11 x knees to elbows
Sprint across the gym to the monkey bars (approx. 50 meter run)
Cross monkey bars - if you fall off, knock out a 25 air squat penalty before moving on
1 x rope ascent (15 feet) - (Scale smartly: if you can't climb rope, use cargo net)
Sprint 1/2 lap (50 meters), down to '62 Room and repeat
Post number of rounds to comments.
11 comments:
4 rds + 7 ring dips.
4 rounds + 11 ring dips. that was a smoker! Great to see a big crew out there this morning. Great effort by everyone!
Aloha,
Great participation this morning and what a great military functional WOD.
5 rds + ring dips + 1/2 stairs to Hayes
4 rds +ring dips+kte+10 monkey bars
All of the bent arm to protect my shoulder smoked me out.
4 rounds exactly.
That hurt.
4 rds + 11 knees to elbows. Hands got torn up. Great Workout
4 rounds + 1 kte. Green band assist on ring dips. Fun fun.
4 rounds completed in 15:10.
Too much THS, but this was a fun one.
Due to distance limitations (i.e.: the distance between me and Hayes), I modified this to:
AMRAP 15:
11 x ring dips
12 x box jumps
13 x K2E
14 x pull-ups
15 x air squats
500m bike
3 rounds + K2E
In retrospect, K2E and pull-ups back to back was not a good sequence.
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
4 rounds plus 11 knees to elbows
monkey bars slowed me down big time.
5 rounds
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