Rope, Run & Ride - for time:
100 x double-unders
Run 1 mile (1600 meters)
Ride (bike) 5 km
Run 1 mile
100 x double-unders
NOTE: At West Point, our approximate 1 mile run is from Arvin to Kozcusiko Monument and back.
NOTE2: You get 1 bonus point for every "hooah" you say to a new cadet when running by.
Thursday, 30 June
FRANRAP (a combo of Fran and an AMRAP...clever, eh?)
7 x thrusters (95/65 lbs.)
7 x pull-ups
Execute as many rounds as possible in the time it took you to do your last Fran. For example, let's say I have a 7:30 Fran time (I wish!), this means I do 7 and 7 as prescribed above for 7 mins. and 30 seconds.
Compare the total # of reps completed for each exercise with the total number of reps completed with Fran (45 reps of each). Which format, 7 & 7 AMRAP or 21-15-9, did you produce the most POWER (amount of work over time: in this case which format allowed you to do the most work {number of reps} in the least amount of time?)
NOTE: If you have never done a Fran, then treat this as an AMRAP 12.
7 x thrusters (95/65 lbs.)
7 x pull-ups
Execute as many rounds as possible in the time it took you to do your last Fran. For example, let's say I have a 7:30 Fran time (I wish!), this means I do 7 and 7 as prescribed above for 7 mins. and 30 seconds.
Compare the total # of reps completed for each exercise with the total number of reps completed with Fran (45 reps of each). Which format, 7 & 7 AMRAP or 21-15-9, did you produce the most POWER (amount of work over time: in this case which format allowed you to do the most work {number of reps} in the least amount of time?)
NOTE: If you have never done a Fran, then treat this as an AMRAP 12.
Wednesday, 29 June
21-15-9-3 reps for time of:
Deadlift (body weight)
Wall ball shots (20 lbs.)
In between each round of the couplet, do:
Shelf climb in Hayes Gym
Run 2 laps (approx. 400 meters)
NOTE: If not at West Point (sorry jswobe!), you can either find something similar to the shelf to climb up on or substitute with 10 x knees to elbows and 5 x chin-ups (strict) and then run 400 meters.
Deadlift (body weight)
Wall ball shots (20 lbs.)
In between each round of the couplet, do:
Shelf climb in Hayes Gym
Run 2 laps (approx. 400 meters)
NOTE: If not at West Point (sorry jswobe!), you can either find something similar to the shelf to climb up on or substitute with 10 x knees to elbows and 5 x chin-ups (strict) and then run 400 meters.
Tuesday, 28 June
AMRAP 15
12 x sumo deadlift high pull (65 lbs.)
5 x weighted pull-ups (20 lbs.)
Run the "Stairway to Heaven" to the top and back to the '62 room.
NOTE: If you aren't at West Point, run up 6 flights of stairs as a substitution. If you don't have stairs around, then you can do 25 x box jumps in lieu up stairs.
12 x sumo deadlift high pull (65 lbs.)
5 x weighted pull-ups (20 lbs.)
Run the "Stairway to Heaven" to the top and back to the '62 room.
NOTE: If you aren't at West Point, run up 6 flights of stairs as a substitution. If you don't have stairs around, then you can do 25 x box jumps in lieu up stairs.
Monday, 27 June
Today is R-day at West Point and things in the cadet area are generally packed with cadre, new cadets, parents, and many others, therefore this is a WOD you can do at home or wherever you may find yourself.
"Report to the Cadet in the Red Sash"
10 rounds for time:
10 x lunge steps (forward)
10 x lunge steps (backwards)
10 x push-ups
10 x rowers (ab exercise)
Post time & fond memories of R-day (if you are a grad) to comments.
"Report to the Cadet in the Red Sash"
10 rounds for time:
10 x lunge steps (forward)
10 x lunge steps (backwards)
10 x push-ups
10 x rowers (ab exercise)
Post time & fond memories of R-day (if you are a grad) to comments.
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