Announcements - today we will meet in the '62 room for individual warm-up and then movement to Hayes Gym for the WOD.
Equipment required - motivation and a watch!
Warm-up and instruction - we will briefly discuss each of the events and then give everyone a chance to practice each event.
WOD -
AMRAP 15
Cross the horizontal ladder (AKA 'monkey bars')
Climb the rope (make sure you reach the 15' mark)
Run 2.5 laps (approx. 400 meters)
Rest 1 minute as you walk back to the start point
NOTE: Scale as needed - use the cargo net in lieu of the rope if needed
NOTE2: the 'rest' is just enough time for you to walk down the stairs and back to the start point!
NOTE3: We did a similar WOD (only 12 minutes) back on 13 NOV
Post number of rounds complete to comments.
once again I am impressed at how many early risers we have! Keep up the great work everyone!!
ReplyDelete5 rounds complete with exactly 1:00 left.
Aloha,
ReplyDeleteGreat turnout this morning.
I finished 5 rounds and hit the mark on my 6th rope climb.
4 rounds
ReplyDeleteHalf a lap short of 4 rounds!
ReplyDelete4 rds plus monkey bars.
ReplyDeleteHands/grip was complaining this morning.
4 rounds with a very difficult last rope.
ReplyDelete5 rounds flat (with that extra minute ending 2 seconds before time ran up; I got 1-2 of the horizontal bars in on the 6th round by the time my watch went off)
ReplyDelete4 rounds + 1.5 laps
ReplyDeleteI used the med ball and baton as if running the last part of the IOCT.
No monkey bars, no rope (yet!).
ReplyDeleteSo, instead:
Bench Press: 5-5-5-5
-then:
"Polish Crippler" (from The WOD Shop)
100 burpees for time, but do 15x double-unders every minute on the minute.
(although the WOD Shop Rx'd it at 10x double-unders per minute...I dialed it up and paid the price...)
10:58
That was a smoker!
Cash-out:
Bench Press, 2 reps @ bodyweight every minute for ten minutes