Announcement: We will meet in the 62 Room of Arvin at 0530. Bring your jump rope for the warm-up.
Strength Work: Weighted Pull-Ups: 5-5-3-3-1-1
Use a weight vest if you have one and continuously try to add weight, working up to your max weight for a 1 RM weighted pull-up. Use dumbbells if you do not have a weight vest.
*Ensure you get enough rest in between each set (minimum of 3 minutes)
WOD: 10 Rounds for Time:
- Sprint 100m
- Rest 90 Seconds
Recommended Warm-Up:
Jump Roping: 1 minute per leg of 1-legged jumps, 1 minute of criss-crossing the rope in front of you on every jump, 1 minute of double unders (or double under attempts if you are still learning the double under).
Then, 3 Rounds of:
- 10 PVC Pipe Shoulder Pass-thrus
-15 Kettle Bell Swings
- 20 Superman reverse crunches (lie on stomach with arms and legs extended, raise both arms and both legs simultaneously to do a reverse crunch; hold for 2-3 seconds in the crunch position)
2 comments:
Did 16x 100 m sprints with somewhere around 60 seconds between laps. Total time was 19:25.
My last day back home before leaving tomorrow for Air Assault. Today we did a Fight Gone Bad style WOD. 3 Rounds for total reps: 1 minute row for calories, 1 minute double unders, 1 minute KB swings @ 1 pood, 1 minute dumbbell push press @ 25lbs, 1 minute abmat sit-ups, 1 minute rest. 371 as rx'd.
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