***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.
9 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.
I'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.
Have fun without me!
Inside, subbed 200m row instead of running and ring dips
4 rounds flat.
Time expired running from the rower to the pullup rig
7 rounds rx. 2:11 on the stairs.
Great view, great workout, great crew!
5 rounds and one almost completed dip. My shoulders were smoked!
2:18 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.
7X800M: 2:50-3:10 @ 50% rest interval
Aloha,
Great 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
5 rds + Dips.
2:22 on STH
Great Workout!
Did 320m (~1/5 mile) on the stationary bike instead of runs.
(just to do something different...and since I'm running tomorrow...)
6 rounds complete
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