Wednesday, 10 OCTOBER 2012


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

Equipment needed:  1 x barbell per person + hang rings approximately 6 - 8 inches off the floor

Warm-up and instruction:  We still start off with a demo of the 2 movements for today's WOD.  We will split the group in half and learn about/practice squat cleans (Matt) and ring push-ups (Adam).  After 5 minutes of each, we will switch groups.

WOD:

The first part of the WOD will go fast, so if we have a big group, we will run multiple heats since the ring push-ups will be the limiting factor.

AMRAP 5
3 x squat cleans (135/95)
6 x ring push-ups

NOTE:  Scale as needed....135 is stout!  Also, ensure you get full range of motion (hips below parallel) on the squat cleans!!!!

rest 2 minutes and then head up to Hayes Gym track

10 rounds for time:
Run 1 lap
Rest 30 seconds

Post number of rounds complete and then time for run to comments.

6 comments:

Mickey said...

5 Rounds + 2 cleans Rx'd

Didn't have time for the running part because of haircut inspection. I'll make that up later today.

Adam said...

sorry to have missed this morning. I made it up in the home gym and got destroyed by the squat cleans. Bad form + no bumper plates - motivation of morning crew = lackluster performance!!

I don't have rings, so I sub'ed 12 hand release push-ups for the ring push-ups.

2 rounds + 1 clean @ 135 w/ HRPU sub

weak

R.K. Barker said...

Had to cut today short to get back in time. Found out this morning all Plebes in the minute platoon have to call minutes, so I will have to cut the rest of the WODs extra short this week, stinks.

Today was fun though.

6 rounds @ 95 pounds
4 rounds in 3:20.98

Matt said...

Aloha,

We had a small but strong group this morning.

As Rx'd: 6 rounds + 1 clean.
Run: 8:59

JC said...

Did a double today to make up for missing yesterday's WOD

9/10/12 - 10:31 as rx'd

10/10/12 - 7 rounds: dropped down to 95lb SC to compensate for WOD 1 and keep up the intensity.

10 Hayes laps 24 - 29 secs

15 Turkish get-ups - 5 w/ 27lb kb and 10 w/ 10lb DB

jswobe said...

6 rounds, RX'd
(got tougher than I expected sooner than expected...)

10 RFT: 8:24
(no Hayes track, so I subbed a 122m sprint for each lap...about 16 meters short of Hayes)