Tuesday, 23 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

This morning we will meet in the '62 room, warm-up for a bit, and then get after it!

Equipment needed:  Motivation!

Warm-up and instruction:  We still start off with a brief demo of each of the movements and give everyone a chance to practice each.   Matt will demo and teach Knees to Elbows and Adam will demo and teach Wall Climbs.


10 x wall climbs (in the '62 room)
Run Stairway to Heaven (basement to top)
50 x push-ups (basement)
Run Stairway to Heaven (basement to top, return to '62 room, no need to go all the way to basement)
50 x sit-ups (in the '62 room)
Run Stairway to Heaven (basement to top)
10 x knees to elbows (in the '62 room)

Post number of rounds complete to comments.


Mickey said...

1 full round + 30 situps (and everything leading up to said situps)

Little man in my head was screaming at me to go back to bed this morning. Really glad I told him to shut up.

Adam said...

1 round + 26 sit-ups

Much like Mickey, it took a huge amount of personal determination to get out of bed this morning..glad I did!

Stairway to Heaven was lovely as always!

ErinM said...

No STH equivalent. So did something totally different:

10 x 400 with 90 sec rest in between
So I am not fast, but at least consistent in my slowness.

Then worked up to DL 1RM:
10x40kg, 8x50kg, 5x60kg, 5x65kg, 3x70kg, 1x75, 77.5, 80, 82.5 = 182 lb

Nate said...

Got through one full round and finished the pullups.

Matt said...


Late post by 24 hours. The stair were brutal.

1 round + 41 sit-ups.