Partner IOCT repeats - AMRAP 15
Person #1 - runs IOCT (w/ modified 1/2 last lap to get to stairs)
Person #2 - rests
After Person #1 finishes, Person #2 runs IOCT, and Person #1 rests. Repeat for 15 minutes.
Note: We will stagger starts by a few minutes to avoid stacking up at any station. If there are a bunch of other folks in Hayes working on the IOCT, we will have to play well with others!
Post number of IOCTs complete by partners to comments.
11 comments:
Damn the IOCT! As much as I do NOT miss running it, I wish I could be there for the WOD and enjoy the suck of it.
What's on tap for Friday (just the movements) so I can sub something today that doesn't mess me up for tomorrow's WOD?
thanks...
jswobe, we miss you man and I feel badly every time I program a WP-specific WOD. tomorrow we will be doing med ball cleans and med ball shots.
come TDY and see us!
Two for both of us.
Kelly and I ran 2 each. Not sure of split times, but my first one was just over 3 minutes, which means I got a D!
good work by everyone, especially those who had never done the IOCT before.
Sean and I were able to squeeze out two each. I definitely held him back. It was great to do the IOCT for the first time.
Mike R. and I did 2 each with 38 sec remaining.
Great way to start the Day!
@Adam -- do not feel bad. I take advantage of these days to train other things (as in what I subbed today!). As soon as I have the opportunity to make a TDY trip your way, I will be there!
So - instead of the IOCT:
Weighted pull-ups: 2-2-2-2-2
...then:
For Time:
L pull-ups 10-9-8-7-6-5-4-3-2-1
Snatch (75#) 1-2-3-4-5-6-7-8-9-10
**After every round, I did some martial art work (today was kung fu forms)
45:09
It was a good way to work on some movements I want to improve (but it was long!).
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
wow...that post was long too...
sorry everybody!
Aloha,
Warren (our new recruit) and I did just under 4 total. He was on the batton straightaway when time expired.
APFT Today. Increased run time by 40 seconds. Suggest we do more ab work though...
@ jck - we do ab work nearly every day! Overhead squats, front squats, cleans, GHD sit-ups, regular squats, any of the overhead presses... trust me, your core is getting quite a workout trying to keep midline stabilization. We don't do a lot of traditional 'ab exercises' like crunches, etc., but feel free to incorporate them during your warm-up, cool down, etc. Glad to hear your run time went down, nice work!
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