Announcements - a few events are coming up to close-out the semester and year. Please mark your calendars now and plan to be there!!
#1 - "Murph" is coming up after we figure out how the 0710 morning formation works. We will likely do it at the River Courts and it will take most folks between 35 - 60 minutes to do. If we start by 0535, then we should be okay for most folks!
#2 - 10 May (Friday, after Lesson 40) - WOD for Warriors - "21 Guns Salute" - time and location TBD. It is a tough partner WOD...so pick your partner now and get ready to get after it! This will be our last B&G WOD of the year and we will say goodbye to all our Firsties!!
For today, we will meet in the '62 room and then move up to either the 2nd or 4th floor basketball courts and get after it.
Equipment required - a motivated 3 person team! Bring some friends!!!!
Warm-up and instruction - we will start off with some crab walks, bear crawls, and standing broad jumps (untimed) to warm-up your arms, legs, and core.
WOD -
AMRAP 9
Person A - run 50 meters, 15 x push-ups, run 50 meters back to start, 15 x push-ups and then Person B goes. Once B returns and completes push-ups, then C goes. After C returns, that is 1 round complete.
Cash-out chipper in Hayes Gym: As a 3 person team: 50 x strict pull-ups; 150 x push-ups, 200 x sit-ups, 250 x air squats. Team can't move on to the next exercise until one is complete. Only 1 person can work at a time in your group while the other 2 rest!
Post team members' names, number of rounds complete, and time for cash-out chipper to comments.
4 comments:
Worked with Jared and Nels.
3 full rounds (Me/Jared/Nels) and change... we were about halfway to getting 4 full rounds.
13:45 (about - I started the clock late for us)
Don't know what individual numbers were, but Jared and Nels really killed it on the cash-out.
I worked with Rahul and Caleb. We got 3 full rounds also, and I think somewhere around half a round in too. Not sure of the time on the cash out, we were maybe about 5 seconds ahead of Nate, Jared, and Nels.
Slightly modified this and used it on my classmates at the FA-53 course. Even old grads appreciate a good workout.
Mod'd a little:
AMRAP 9:
50-meter shuttle run (25 down, 25 back)
15 x push-ups
50-meter shuttle run (25 down, 25 back)
15 x push-ups
Rest 1:1
4.75 rds complete (plus a couple of push-ups)
Cash-out:
Chipper of...
25 x strict pull-ups
50 x push-ups
75 x sit-ups
100 x air squats
11:21
I broke it up into five sets...probably could have gone faster...
Post a Comment