15-10-5-5 reps
Deadlift
Do 10 x GHD or inclined sit-ups after each set.
NOTE: There is no time component to this WOD. Concentrate on form and don't rush to failure (or back injury!)
Tuesday, 6 September
APFT CrossFit-style!
Let's meet at Shea Stadium at 0535 and get after it.
4 Rounds for Time:
30 x Push-ups (APFT Standard; all the way down and lock arms out at the top - don't cheat yourself!)
30 x Sit-up (APFT standard; anchor your feet)
Run 800 meters
Rest 1 minute between rounds
Post time to comments (continuous clock; include rest as part of time - time stops after you complete the 4th x 800 meter run)
Let's meet at Shea Stadium at 0535 and get after it.
4 Rounds for Time:
30 x Push-ups (APFT Standard; all the way down and lock arms out at the top - don't cheat yourself!)
30 x Sit-up (APFT standard; anchor your feet)
Run 800 meters
Rest 1 minute between rounds
Post time to comments (continuous clock; include rest as part of time - time stops after you complete the 4th x 800 meter run)
Monday, 5 September
MONDAY = LABOR DAY = LABOR INTENSIVE WOD!
31 Heroes WOD
If you are around and want to participate in this WOD, please RSVP to comments so we know who to expect. Let's meet at Arvin when it opens (0900), pair up, and get after it in rememberance of the 31 Heroes KIA in Afghanistan helicopter crash.
Bring an assault pack loaded with about 45 lbs.
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 x Thrusters (155/105)
6 x Rope Climbs (15 ft. ascent)
11 x Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run Comm's Loop with an assault pack (45/25). Once Partner #2 returns from the run, Partner #1 will grab the assault pack and begin their the run, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
NOTE: Scale as needed. Don't hurt yourself.
NOTE2: If you dontated to the 31 Heroes cause and have a t-shirt enroute, I will let you know when it arrives. They are supposed to mail them in bulk to the affilitiate (aka my house) and I will email you when you shirt arrives. If you didn't buy a shirt, no worries, you can still get after the WOD - PT is always FREE at Arvin!!!
Post number of rounds or partial rounds, weight used, and partner's name to comments.
 |
| Adam, Caleb, Matt, Erin, & Tex - 31 Heroes WOD - Labor Day 2011 |
31 Heroes WOD
If you are around and want to participate in this WOD, please RSVP to comments so we know who to expect. Let's meet at Arvin when it opens (0900), pair up, and get after it in rememberance of the 31 Heroes KIA in Afghanistan helicopter crash.
Bring an assault pack loaded with about 45 lbs.
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 x Thrusters (155/105)
6 x Rope Climbs (15 ft. ascent)
11 x Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run Comm's Loop with an assault pack (45/25). Once Partner #2 returns from the run, Partner #1 will grab the assault pack and begin their the run, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
NOTE: Scale as needed. Don't hurt yourself.
NOTE2: If you dontated to the 31 Heroes cause and have a t-shirt enroute, I will let you know when it arrives. They are supposed to mail them in bulk to the affilitiate (aka my house) and I will email you when you shirt arrives. If you didn't buy a shirt, no worries, you can still get after the WOD - PT is always FREE at Arvin!!!
Post number of rounds or partial rounds, weight used, and partner's name to comments.
Saturday & Sunday, 3 & 4 September
Rest days.
Rest, refit, and get ready to hit the 31 HEROES WOD on Monday. If you are traveling and won't be around for Monday's WOD, then find a way to challenge yourself physically and break a sweat!
Rest, refit, and get ready to hit the 31 HEROES WOD on Monday. If you are traveling and won't be around for Monday's WOD, then find a way to challenge yourself physically and break a sweat!
Friday, 2 September
We will do the warm-up in the '62 room and then move upstairs to the 2nd Floor basketball courts.
This morning the early crew hit the WOD and did a few modifications based on how quickly we all got smoked and failed!
WOD:
Sprint - Beat the Clock - ROUND 1
Run 1 x baseline to baseline down and back the first minute (approximately 60 meters total)
Run 2 x baseline to baseline down and back the 2nd minute
Continue this sequence (adding an additional sprint each minute) until you can't finish all sprints in 1 minute
NOTE: This will last 3 - 5 rounds depending on your level of fitness and quickness!
REST 3 MINUTES
ROUND 2
Run 1 x length of the court (only down - 30 meters) the first minute
Run 2 x lengths the 2nd minute
Run 3 x lengths the 3rd minute
Continue this sequence until you can't complete required runs in 1 minute.
NOTE: This will last 6 - 9 rounds depending on your level of fitness and quickness.
Bonus round (if you aren't smoked already!) - 200 double-unders for time
Post number of rounds complete to comments.
This morning the early crew hit the WOD and did a few modifications based on how quickly we all got smoked and failed!
WOD:
Sprint - Beat the Clock - ROUND 1
Run 1 x baseline to baseline down and back the first minute (approximately 60 meters total)
Run 2 x baseline to baseline down and back the 2nd minute
Continue this sequence (adding an additional sprint each minute) until you can't finish all sprints in 1 minute
NOTE: This will last 3 - 5 rounds depending on your level of fitness and quickness!
REST 3 MINUTES
ROUND 2
Run 1 x length of the court (only down - 30 meters) the first minute
Run 2 x lengths the 2nd minute
Run 3 x lengths the 3rd minute
Continue this sequence until you can't complete required runs in 1 minute.
NOTE: This will last 6 - 9 rounds depending on your level of fitness and quickness.
Bonus round (if you aren't smoked already!) - 200 double-unders for time
Post number of rounds complete to comments.
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