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Great effort by the Black and Gold CrossFit team in their throw down with Air Force! Despite a solid effort by all, the Zoomies edged us out on some skill stuff (double-unders, muscle-ups, etc.) and claimed the victory. Air Force now leads the series 2-1, but next year we will host the event and even the score! Great work by the team and thanks for representing B&G and WP at USAFA.
For today's WOD, we will do an AMRAP 5, rest for 5 minutes, and repeat the AMRAP 5.
AMRAP 5:
5 x ring rows
7 x ring dips
9 x overhead squats w/ PVC pipe
15 x double-unders (1:3 sub for single-unders = 45 s/u)
REST FOR 5 MINUTES
Repeat the AMRAP 5 as above.
Post number of rounds complete for each AMRAP to comments.
(sub single for DU)
ReplyDelete1: 4 rds + RR + RD + 10 single unders
2: 4 rds + RR + RD + 1 single under
Quite enjoyable.
Pics from Black&Blue to follow when I get time.
1: 4 rounds + RR, RD, OHS, 12 SU
ReplyDelete2: 4 rounds + RR, RD, 6 OHS
That was a good one. Had to use my foot for the dips towards the end though.
as rx'd:
ReplyDelete1: 4 rounds + 3 RR
2: 3 rounds + 8 D/Us (couldn't quite finish round 4!)
All D/Us were unbroken, but the ring dips smoked me!
Nice work by the early crew, good to see a solid showing this morning!
8 rds even. Great workout
ReplyDelete(posting a day late)
ReplyDelete1: 4 rounds + 10 double unders
2: 4 rounds + 1 double under
Double unders were not working...
GO ARMY! USMA '00
Aberdeen Proving Ground, MD