Today we will meet in the '62 Room at 0530. I know many folks are tied up with TEEs, so if you can't make it with the morning crew, try to find time to get after it at some point in the day! Exercise helps combat stress and will help you power through TEE Week!
Equipment required - all required 'equipment' should be in Hayes Gym. If some equipment is not there, we may have to adapt and overcome!
Warm-up and instruction - everyone will do their personal warm-up until 0540 and then we will re-locate to Hayes Gym. In Hayes I will demo each movement and give everyone a chance to practice each.
WOD:
AMRAP 20
1 x rope climb (15')
50 x sit-ups (APFT standard w/ heals hooked on mat)
40 x push-ups (get the full range of motion - chest to the floor and then arms locked out! Scale = knee push-ups)
30 x knees to elbows (scale = hanging leg raises or 4:1 rowers)
20 x straight bar dips (scale = jumping dips or hand release push-ups)
10 x handstand kick-ups (scale = lower number of reps or pike push-ups)
1 x climb over 7 foot wall (scale = bear crawl 15 feet)
1 x trip across the monkey bars (must grab each bar w/ at least one hand)
4 comments:
It was nice to have Hayes to ourselves this morning! Got through one full round and then 5 handstand kickups on the second round.
Wow - I got smoked this morning! Once again, I GREATLY underestimated how challening it would be! Knees to Elbows were TOUGH - 3-5 at a time then I need a break.
1 round + 23 KTEs as rx'd.
Oh my.
Drug along my roommate and a companymate who's in to CrossFit that we met walking back from Arvin. That was fun! 2 full rounds plus 27 pushups.
2 rounds and 22 sit-ups
Had to scale to jumping dips!
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