Run 5km
Route goes from in front of Comm's House to Lee Gate and back.
Morning crew, let's meet in the '62 room at 0530, warm-up and we'll step up by 0545.
NOTE: Cadets, if you want to hit the Thursday WOD instead, go for it. I know you all ran on Thursday, so I don't want you to feel cheated out of a chance to smoke yourself!
Post time to comments.
Thursday, 11 August
Coming up on 3 September there is a WOD to remember the 31 heroes recently killed in Afghanistan. Check out http://31heroes.com/ I don't know what the WOD will be and there is no requirement to donate to participate, but if you are interested check it out. A $31 donation gets a 31WOD t-shirt and 100% proceeds go to supporting families of the Fallen 31. More to follow.
and now for Thursday's WOD:
21-15-9 reps of:
Push-ups
Rowers (ab exercise)
Sumo deadlift high pull (65/45 lbs.)
Overhead carry total steps (65/45 lbs.)
Post time to comments.
and now for Thursday's WOD:
21-15-9 reps of:
Push-ups
Rowers (ab exercise)
Sumo deadlift high pull (65/45 lbs.)
Overhead carry total steps (65/45 lbs.)
Post time to comments.
Wednesday, 10 August
AMRAP 15
15 x Med ball clean and shoot (20/14 lbs. to a 10' target)
1 x rope climb (15')
Run 2.5 laps on Hayes Track (approx. 500 meters)
Post number of rounds to comments.
15 x Med ball clean and shoot (20/14 lbs. to a 10' target)
1 x rope climb (15')
Run 2.5 laps on Hayes Track (approx. 500 meters)
Post number of rounds to comments.
Tuesday, 9 August
Nancy (with long legs)
5 rounds for time:
1 x Comm's Loop (approx. 500 meters; Nancy is only 400 meters)
15 x Overhead squats (Beginner = 45 lbs., Intermediate = 75 lbs., Advanced = 95 lbs.)
compare to 4 April 2011
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5 rounds for time:
1 x Comm's Loop (approx. 500 meters; Nancy is only 400 meters)
15 x Overhead squats (Beginner = 45 lbs., Intermediate = 75 lbs., Advanced = 95 lbs.)
compare to 4 April 2011
Post time to comments.
Monday, 8 August
Winner, Winner Chicken Dinner
7 rounds for time:
7 x pull-ups
14 x burpees
21 x air squats
Compare to 12 May 2011
Post time to comments.
7 rounds for time:
7 x pull-ups
14 x burpees
21 x air squats
Compare to 12 May 2011
Post time to comments.
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