Announcements - Matt and I will be out this morning for our APFT, so you all well be on your own for the morning. Also, we will be meeting in the 3rd floor weight room, so please hurry up to claim some space!
Equipment required - Towel & bench w/ appropriately loaded barbell.
Warm-up and instruction - personal warm-up!
WOD -
It's a partner WOD, so find someone of near equal strength and get after it! You can split up reps however you'd like (as a team you complete 40 reps of bench, 80 sit-ups, etc.; not each person!), but only one person can work at a time, while the other one rests/cheers. For the running portion, both partners run at the same time, but you can't start doing any exercise until your partner finishes the run.
For time:
40 x bench press (load = 75% of body weight)
Run 600 meters (1.5 gym loops; start at 3rd floor weight room, run 1 complete loop and then finish in '62 Room)
80 x weighted sit-ups (20/12 lbs. medicine ball)
Run 600 meters (1.5 gym loops; finish by 3rd floor weight room)
40 x burpees (in the hallway, outside of the weight room)
NOTE: Be sure to re-rack your weights and return the medicine balls to the rack after you complete the WOD. Do not leave weights out for others to pick up...that is a NOGO!
Post partner's name and time to comments.
7 comments:
Chilly morning for the APFT!
Not my best performance, but good enough for a 300+
P/U: 80
S/U: 79
Run: 12:56
I missed the motivation of the morning crew! See everyone tomorrow!
I ended up being late so I worked by myself, did all the reps for each exercise and for bench press only did 95 pounds. I finished up at 16:50.
squats and bench this morning. my partner wouldn't get up yesterday morning. going to go in after lunch and hit yesterday's WOD.
11:01 with Nels
Bench: 130#
did yesterday's workout.
7 full rounds + 8hspu,5CTBPU, 8RD, and 8KTE
nearly tore my hands again doing the CTB pullups. ouch.
PR squat this morning: 2x235 no belt
13:16 with Erin! Bench at 75#
Modified this a little to:
30 x bench @ 75% BW
run 600m
60 x weighted situps (20#)
run 600m
30 x burpees
14:55
fun times, fun times...
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