Wednesday, 24 OCTOBER 2012

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

We will meet in the '62 Room today.

Equipment needed:  1 x medicine ball per person; 1 x kettlebell per person; you can certainly use a dumb bell instead of kettlebell to get the right weight

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.  We will spend 10 minutes with the demo/warm-up.  We will split the group in half and Adam will demo/coach pull-ups & weighted pull-ups; Matt will demo/coach kettlebell swings and goblet squats.

For time:

10 x strict pull-ups
Run 2 x Comm's Loops (approximately 800 meters)
15 x weighted pull-ups (20/14)
20 x goblet squats (53/35)
25 x kettlebell swings
Run 2 x Comm's Loops
30 x hand-release push-ups

Post time to comments.


Matt said...


After I post this one, I need to go back and post yesterday's. Today's WOD kept you moving.

As Rx'd: 13:07

Upper body was smoked going into the second 800.

Adam said...

I got smoked this morning! The weighted pull-ups were tough and I always love to hate goblet squats!

Great to see a small, but mighty crew this morning!

14:56 as rx'd.

R.K. Barker said...

That was a tough one, but fun. The second 800 was not so much fun though. I had to scale to Russian swings, but kept everything else Rx'd.


ErinM said...

Glad I don't weigh 5 pounds more. Couldn't sustain the weighted pull-ups (okay, was only able to do one, the other 14 were kipping).

16kg dumbbell

Mickey said...

Inconsiderate cadets kept me up till the wee hours of the night. Apparently its okay to come into peoples rooms after taps to try and get haircuts.

Today: Combatives class for an hour, with some good sparring at the end for about 10 minutes.

Ran a moderate 2 mile after that: 14:33.

I'm alternating with max effort 1 mile runs and moderate 2 mile runs after some advice given to our class by a retired general. Seems to be working good.

jswobe said...


Good WOD...fist real one after a little back overwork injury...ouch...