Announcements - we will meet in the '62 room initially, everyone will quickly do an individual warm-up and then we will move to Hayes Track and try to get started NLT 0540 so everyone has time for the cash-out.
Equipment required - towel
Warm-up and instruction - individual warm-up, no instruction required!
Partner WOD -
Run max distance in 15 minutes.
Run 1 lap on the Hayes Track.
Rest while partner runs 1 lap.
Repeat.
Cash-out - 30 x bench press for time (load = body weight)
NOTE: Use a spotter and ensure you have full range of motion - bar lightly touches your chest each time. Also, keep 5 points of contact at all times - both feet on the ground, butt, shoulder blades, and your head need to stay in contact.
Post number of laps complete and time for cash-out to comments.
congrats to ErinM and Mickey for being selected to key leader positions for the upcoming summer! Erin will be SGR CDR and Mickey is a BN CSM for an air assault detail.
ReplyDeleteNice work and way to represent B&G! Keep up the fire!!!!
great to see a big crew again!
ReplyDeleteI was partnerless, so I rested as long as it took me to run the prior lap.
17 laps complete (partner did 16!)
for cash-out: 6:50 @ 185 lbs.
No spotter, so I didn't push the limits and rested a bit earlier than I probably would have
I partnered with Caleb. If I counted right I was about 10 feet short of 17 rounds and Caleb completed 16. For the cash out it took us about 10 minutes and we benched 125 lbs, about 75% of bodyweight.
ReplyDeleteWhat he R.K. said. This Saturday I might be doing 13.3 just for fun if anyone wants to join me.
ReplyDeleteI partnered with Kevin.
ReplyDelete16 full laps. I was on my 17th lap, and made it to about the 3/4 mark when the time ran out.
APFT on Saturday, so I skipped the bench.
Congrats to Erin and Mickey on key leadership positions!
18 lengths on a 125-meter strip.
ReplyDeleteNo partner; rested 1:1.
That sucked.
The cash-out crushed me. I did 15 reps @ 190-lbs in 3:47, and decided I was done. I did the last 15 @ 135-lbs. Crap...