Announcements - today we will meet in the '62 room and then may move to Hayes Gym for the WOD if space is tight.
Equipment required - JUMP ROPE!
Warm-up and instruction - we will demo each of the movements and give everyone a chance to each
WOD:
AMRAP 15
5 x strict pull-ups
25 x sit-ups (APFT standard)
25 x push-ups (APFT standard)
50 x double-unders (advanced) or 25 x double-unders (intermediate) - 3:1 single-under substitution
Post number of rounds complete to comments.
we will likely be Code Red in the morning...thanks Mother Nature!
ReplyDeleteIf the gym is closed, do a modified version in your room or make up the WOD later in the day!!
Beat the snow!
oh yeah, here is link to check it out:
ReplyDeletehttp://www.usma.edu/visiting/SitePages/Road%20Conditions.aspx
4 full rounds + pullups, pushups, 18 situps. (mixed up the order there...
ReplyDeleteit was great to see everyone this morning...even though I was late due to snow shoveling!
ReplyDeleteI was feeling sluggish this morning and did 4 rounds + 5 p/u + 18 s/u as rx'd with 50 D/Us per round
Pull-ups were tough.
Aloha,
ReplyDeleteBy the time I got done shoveling my driveway I would have been too late. I did an adjusted WOD at home.
AMRAP 15
10 deadhang pull-ups
25 GHD Sit-ups
25 Ring Push-ups
1/2 mile Airdyne (my rope is at the gym)
After the GHD's I thought I was going to meet pukie.
2 rounds + 10 pull-ups and 15 GHDs
11 LL unders short of 4 rounds. I did the advanced version with Ab Mat style situps and elbows in on the pushups.
ReplyDeleteNooooooooooooo! i got up early and thought it was a code red so i went back to bed. dang it.
ReplyDeletewish i saw that link. i'll make it up later today.
4 rounds + pullups, situps, pushups and 18 double unders.
ReplyDeleteAlmost lost my crispitoes!
time to go drain some blood for the red cross.
5 rounds...with about half a second to spare.
ReplyDeleteGreat WOD...