Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
We will meet in the '62 Room today.
Equipment needed: 1 x medicine ball per person; 1 x kettlebell per person; you can certainly use a dumb bell instead of kettlebell to get the right weight
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. We will spend 10 minutes with the demo/warm-up. We will split the group in half and Adam will demo/coach pull-ups & weighted pull-ups; Matt will demo/coach kettlebell swings and goblet squats.
WOD:
For time:
10 x strict pull-ups
Run 2 x Comm's Loops (approximately 800 meters)
15 x weighted pull-ups (20/14)
20 x goblet squats (53/35)
25 x kettlebell swings
Run 2 x Comm's Loops
30 x hand-release push-ups
Post time to comments.
6 comments:
Aloha,
After I post this one, I need to go back and post yesterday's. Today's WOD kept you moving.
As Rx'd: 13:07
Upper body was smoked going into the second 800.
I got smoked this morning! The weighted pull-ups were tough and I always love to hate goblet squats!
Great to see a small, but mighty crew this morning!
14:56 as rx'd.
That was a tough one, but fun. The second 800 was not so much fun though. I had to scale to Russian swings, but kept everything else Rx'd.
14:41
Glad I don't weigh 5 pounds more. Couldn't sustain the weighted pull-ups (okay, was only able to do one, the other 14 were kipping).
15:04
16kg dumbbell
Inconsiderate cadets kept me up till the wee hours of the night. Apparently its okay to come into peoples rooms after taps to try and get haircuts.
Today: Combatives class for an hour, with some good sparring at the end for about 10 minutes.
Ran a moderate 2 mile after that: 14:33.
I'm alternating with max effort 1 mile runs and moderate 2 mile runs after some advice given to our class by a retired general. Seems to be working good.
16:13
Good WOD...fist real one after a little back overwork injury...ouch...
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