***MEETING LOCATION - The River Courts - this is the grassy area below Thayer Hall next to the Hudson River were Cadet Basic Training did a lot of their PT sessions during Beast. ***
We will meet up at 0540 at the River Courts by the Crew House.
Warm-up - we will start with a basic warm-up and then discuss and demo the exercises in the WOD.
Equipment required - standard Army PTs & motivation!! A wristwatch would also be a good thing.
Teaching & practice - knees to elbows demo (Matt) and then everyone practices
WOD
AMRAP 15
11 x knees to elbows
Run length of field (approximately 200 meters)
11 x dips
Run length of field
After WOD is complete, rest a few minutes and then:
Cash-out - Run to the top of Stairway to Hell for time - stop point is when you reach the sidewalk by Thayer Road.
Post number of rounds complete & time for STH cash-out to comments.
Going to be in the 62 room tomorrow so i can sub bike or row instead of running. foot is still kinda jacked up.
ReplyDeleteI'm not going to make it in the morning. I had to take my son to the ER for croup and after being up from midnight - 0200, with a little guy that's still coughing, I'm going to have to skip out. I will try to make up later in the day.
ReplyDeleteHave fun without me!
Inside, subbed 200m row instead of running and ring dips
ReplyDelete4 rounds flat.
Time expired running from the rower to the pullup rig
7 rounds rx. 2:11 on the stairs.
ReplyDeleteGreat view, great workout, great crew!
5 rounds and one almost completed dip. My shoulders were smoked!
ReplyDelete2:18 on the stairs.
Have a great semester everyone! I am going to try to keep up with B&G in France.
Skipped the WOD to do Intervals with the RWB crew at Shea, constantly varied. It's been awhile since I've done a workout like that.
ReplyDelete7X800M: 2:50-3:10 @ 50% rest interval
Aloha,
ReplyDeleteGreat crew this morning. It was Erin's farewell WOD until next semester.
As Rx'd: approx 190m short of 8 full rounds. 2:05 on the STH.
Went to scaled dips on rd #3
ReplyDelete5 rds + Dips.
2:22 on STH
Great Workout!
Did 320m (~1/5 mile) on the stationary bike instead of runs.
ReplyDelete(just to do something different...and since I'm running tomorrow...)
6 rounds complete