Announcements - we will meet in front of Lee Barracks (Cadet Barber Shop), near Grant Hall, at 0530. Since we aren't in Arvin, non-cadets can wear civilian PTs. Most cadets will be out on TEE leave..so it will be a skeleton crew!
Equipment required - motivation & water
Warm-up and instruction - we will discuss the box jump and give everyone a chance to practice
WOD -
Team WOD - the more, the merrier!
AMRAP 30
Start with 1 x box jump (or step-up) and 5 x push-up and then run 25 meter ramp run to the top and back, this is ONE ROUND. When you return tag out with your partner who does 2 x box jumps and 6 x push-ups and then runs the ramp one time. After they return they tag out and the next person does 3 x box jumps and 7 x push-ups and the ramp run.
Continue this process for 30 minutes.
NOTE: If we have 5 or more people, then we break into 2 teams.
Post team members names and number of rounds complete to comments.
4 comments:
I'll be there!
That was fun! 3:00 on the cash-out.
great to see Erin, RK, and Matt this morning! The WOD was fun and started to get challenging...next time we will have to do last man/woman standing and see how many minutes we can go while still doing it all unbroken!
I did the math and since I finished at 23 box jumps and 27 push-ups, that means I did 78 box jumps and 102 push-ups.
Cash out was 3:00 as well - torturous stairs w/ burpees to top it off!
Did this solo, so I did all of the odd numbered rounds, resting 1:1.
Made it through the round of 21 box jumps and 25 push-ups.
Not sure what the cash-out was...
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