Monday, 15 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at:

Equipment needed:  Recommend bringing your boots or old tennis shoes with long socks.  The ropes will destroy your minimalist shoes, so bring something else to wear!!

Warm-up and instruction:  We will meet in the '62 room and do a brief warm-up before moving upstairs to Hayes Gym.


100 x push-ups
100 x sit-ups
100 x air squats

NOTE1:  Every 3 minutes stop whatever you are doing and do 1 x rope climb (15').
NOTE2:  Partition sets of each exercise as needed (i.e. you can take a break after 70 push-ups and work on sit-ups or air squats, and then go back to finish up final 30 push-ups to end the round).

Post number of round complete to comments.


Adam said...

it was great to see such a big crew for a challenging one!

I did 1 round + approximately 75 push-ups, 75 sit-ups, and 55 air squats. I say approximately because I didn't do the best job with math on the 2nd round! First round I went all out and wasted a lot of time trying to crank out 80 push-ups, then 80 sit-ups! Should have broken up into smaller sets!

Mickey said...

200 pushups total
183 situps total
175 squats total

Used an ab mat because I have it, so might as well.

Broke everything into sets of 25. Pretty rough workout today.

Nate said...

150 across the board, though the squats may have been a little higher because I lost count after going straight to the rope climb.

Joe W said...

3 rds + 15 push ups rx.
Broke everything down into sets of 33.

R.K. Barker said...

That was tough, but a lot of fun. I broke things up into sets of 50.

167 push ups
150 sit ups (which stink un-anchored!)
150 air squats

That was great, thoroughly enjoyed it.

ErinM said...

Back from a field training exercise in the south of France. Excited to pick B&G programming up again!

2 rounds + spare change:
201 push-ups
210 sit-ups
200 squats

Really wet rope made the rope climbs slippery.