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Wednesday, 17 APRIL 2013

Announcements - we will meet in the '62 room, warm-up, and then get after it!

Equipment required - Bring your jump rope, also grab medicine balls and kettlebells of appropriate weight when you arrive.

Warm-up and instruction - we will start with 5 minutes dedicated to working on double-unders!  Then we will review the points of performance for wall balls shots and kettlebell swings and give everyone a chance to practice.

WOD -

The team did an AWESOME WOD that CF215 calls the "Soul of a Lion" - it is an intense smoker!  In order to fit our equipment available, I modified it slightly to a West Point edition.  Assistance given to the author verbal discussion with Micah of CF215!  (thanks for the idea CF215)  Sorry in advance to Erin, Caleb, and RK for a blast from the past!!

AMRAP 15
100 x double-unders (3:1 sub for single unders)
15 x burpees
30 x wall ball shots (20/14)
30 x kettlebell swings (53/35)
15 x burpees
100 x double-unders

Post number of rounds and partial rounds complete to comments.
on

12 comments:

  1. R.K. BarkerApril 16, 2013 at 9:02 PM

    Cruel.

    ReplyDelete
  2. MickeyApril 16, 2013 at 9:11 PM

    wow that one looks painful. unfortunately i will have to attend a reg sensing session with the RTO tomorrow morning, and have survival swimming testing later in the morning.

    ReplyDelete
  3. AnonymousApril 17, 2013 at 6:29 AM

    Got through a full round + the double unders + 8 burpees.

    All my jumps were split between singles and doubles.

    That one was rough.

    ReplyDelete
  4. jckApril 17, 2013 at 7:38 AM

    1 round + double unders + 10 burpees

    As RX'd.

    So...many...double...unders

    ReplyDelete
  5. R.K. BarkerApril 17, 2013 at 7:50 AM

    I just could not get double unders this morning, they were coming in sets of 5, unbelievable. I got one full round plus 90 double unders, I think I actually preferred the 500m row.

    ReplyDelete
  6. AdamApril 17, 2013 at 8:14 AM

    Great to see a big crew taking on a tough one!

    1 round + 21 wall ball shots as rx'd

    2nd round was TOUGH..especially the double-unders then burpee suckfest.

    ouch

    ReplyDelete
  7. MattApril 17, 2013 at 8:31 AM

    Aloha,

    I forgot to post yesterday's. With 100lbs DB and 20lbs MB, 14:48.

    Today's using a 70lbs KB. I left my DU at home. I kept tripping on myself. 1 round + 100 DU

    ReplyDelete
  8. UnknownApril 17, 2013 at 9:24 AM

    It was a bad idea to do a TRX workout last night, it hurts to move now. I got one full round plus single unders plus 15 burpees and one wall ball.

    ReplyDelete
  9. jswobeApril 17, 2013 at 9:51 AM

    This looks like fun. Cannot wait.

    I have to know -- what did the original WOD look like?

    ReplyDelete
  10. AdamApril 17, 2013 at 11:00 AM

    jswobe - originally WOD had 500m row instead of double-unders and it was 1 round for time. CF215 uses it as a quarterly benchmark. Their rock stars typically hit between 6:20 - 7:45 for one round.

    double-unders are less taxing than rowing, but I think you can continue to row at a decent pace even when smoked...whereas double-unders when smoked are tough...especially when you have to do 200 for end of 1st round, beginning of 2nd round

    ReplyDelete
  11. jswobeApril 17, 2013 at 12:13 PM

    Hmmmm...

    I hadn't thought about the back to back DUs in the AMRAP cycle. Ouch...that's a lot of DUs.

    I need to get a rower!

    ReplyDelete
  12. jswobeMay 16, 2013 at 10:35 AM

    Changed this a little bit, since I'm in a hotel...

    For time:

    100 x DUs
    15 x burpees
    30 x thrusters (~20-lbs)
    30 x bench press (on the hotel machine)
    15 x burpees
    100 x DUs

    8:57

    Doing that as an AMRAP would have been rough. Another 100 DUs would have hurt...

    ReplyDelete