Warm-up - 3 Rounds Untimed:
20 x double-unders
15 x push-ups
3 x pull-ups
10 x rowers or GHD sit-ups
10 x back extensions
WOD:
10-5-3-3-1-1
Bench press
Weighted pull-ups
NOTE: There is no time component to this WOD, make sure you use a spotter for the bench.
NOTE2: Based on how crowded the '62 room has been this week, we will have to secure a few spots early. We may have to triple up on a bench, so try to get together with folks of near equal ability to minimize time it takes to change weights, etc.
Post loads to comments.
Wednesday, 31 August
Warm up - 3 rounds untimed
20 x double-unders (or 80 single-unders or jumping jacks)
10 x push-ups
10 x air squats
3 x pull-ups
10 x lunge steps
10 x back extensions
WOD:
Fight Gone "Bounce" - 3 rounds for time -a twist on the classic
(Max reps in one minute for each exercise then automatically rotate to next exercise; rest 1 minute between rounds)
Wall ball shots (20/14)
Sumo deadlift high-pull (75/45)
Box jumps (20)
Push-press (75/45)
Double-unders (or single unders or tuck jumps)
Rest 1 minute & repeat
You get 1 point per rep.
Post total score to comments.
20 x double-unders (or 80 single-unders or jumping jacks)
10 x push-ups
10 x air squats
3 x pull-ups
10 x lunge steps
10 x back extensions
WOD:
Fight Gone "Bounce" - 3 rounds for time -a twist on the classic
(Max reps in one minute for each exercise then automatically rotate to next exercise; rest 1 minute between rounds)
Wall ball shots (20/14)
Sumo deadlift high-pull (75/45)
Box jumps (20)
Push-press (75/45)
Double-unders (or single unders or tuck jumps)
Rest 1 minute & repeat
You get 1 point per rep.
Post total score to comments.
Tuesday, 30 August
Warm-up - 3 Rounds (Untimed)
20 x double-unders (or 80 single-unders or jumping jacks)
10 x Push press (45 lbs. bar or less weight)
10 x Burpees
10 x Mountain climbers
10 x Front squat (45 lbs. bar or less weight)
10 x Rowers or GHD sit-ups
WOD:
For time:
21-15-9-3
Squat cleans (increase load by 10 lbs per round)
Bike 1 mile after each set of squat cleans
Post time and load to comments.
20 x double-unders (or 80 single-unders or jumping jacks)
10 x Push press (45 lbs. bar or less weight)
10 x Burpees
10 x Mountain climbers
10 x Front squat (45 lbs. bar or less weight)
10 x Rowers or GHD sit-ups
WOD:
For time:
21-15-9-3
Squat cleans (increase load by 10 lbs per round)
Bike 1 mile after each set of squat cleans
Post time and load to comments.
Monday, 29 August
Hopefully everyone made out okay during the storm. Based on current conditions, I don't see any reason that Arvin would be closed in the morning, so get your lazy bones out of the rack and join us in the '62 room at 0530.
Starting this week, I'm going to start posting a warm-up to get people moving upon arrival. I've noticed that some folks show up, stand around for about 10 minutes, and watch as other people warm-up. As a result, I will start posting a suggested warm-up. If you already have a routine that you prefer, then do your own thing, but if you don't have a routine, then give it a shot. The intent is to get your blood pumping and your muscles warmed up.
Warm-up - 3 Rounds Untimed (10 minute limit)
20 x Double unders (or 80 x single unders or jumping jacks)
15 x Push-ups
10 x Lunge steps
3 x Pull-ups
10 x Rowers or GHD sit-ups
10 x Back extensions
20 x Double unders (or single unders or jumping jacks)
WOD:
This isn't a real named WOD, but I figured I would call it "IRENE" since the hurricane just rocked the area.
"IRENE"
AMRAP 15:
Complete as many rope climbs as possible using any technique you'd like.
Beginner - focus on form and practice your rope climbing technique - work on different locks and foot positioning
Advanced - start from the seated position for your climbs.
Post number of completed climbs to comments.
Starting this week, I'm going to start posting a warm-up to get people moving upon arrival. I've noticed that some folks show up, stand around for about 10 minutes, and watch as other people warm-up. As a result, I will start posting a suggested warm-up. If you already have a routine that you prefer, then do your own thing, but if you don't have a routine, then give it a shot. The intent is to get your blood pumping and your muscles warmed up.
Warm-up - 3 Rounds Untimed (10 minute limit)
20 x Double unders (or 80 x single unders or jumping jacks)
15 x Push-ups
10 x Lunge steps
3 x Pull-ups
10 x Rowers or GHD sit-ups
10 x Back extensions
20 x Double unders (or single unders or jumping jacks)
WOD:
This isn't a real named WOD, but I figured I would call it "IRENE" since the hurricane just rocked the area.
"IRENE"
AMRAP 15:
Complete as many rope climbs as possible using any technique you'd like.
Beginner - focus on form and practice your rope climbing technique - work on different locks and foot positioning
Advanced - start from the seated position for your climbs.
Post number of completed climbs to comments.
Saturday - Sunday, 27 & 28 AUG
Rest & prepare for Hurricane Irene.
Seriously an earthquake and a hurricane in the same week at West Point. Crazy.
Stay safe. Check the blog late Sunday night to see if Arvin will be open on Monday morning.
Seriously an earthquake and a hurricane in the same week at West Point. Crazy.
Stay safe. Check the blog late Sunday night to see if Arvin will be open on Monday morning.
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