Announcements - we will meet in the 3rd floor weight room at 0530. I don't think any cadets will be available, but then again, ErinM keeps coming back for more!!
Equipment required - barbell with appropriate weights staged
Warm-up and instruction - we will demo each movement and give everyone a chance to practice.
WOD - 3 parts, save time for all 3!!
Part I - Push press ladder - 5 rep sequence
Each minute on the minute knock out 5 x push presses. Start at 45 lbs. and add 20 lbs. (men) and 5 lbs. (women) after each minute. Barbell starts on the ground. Once you fail to complete all 5 reps within the designated minute, you are done!
Rest 3 minutes and then move on to Part II.
Part II - Thruster ladder - 2 rep sequence
Same concept as above, but now you only have to do 2 x thrusters every minute. Start at 45 lbs. and add after each minute as above.
Rest a few minutes and then move to Hayes Gym.
Part III - IOCT (-) AMRAP
AMRAP 9
Low crawl, tires, horse, hanging tire, balance beam, wall, monkey bars, rope, 1 x lap w/ medicine ball, 1/2 lap run and then return to start point. Repeat for 9 minutes.
NOTE: Non-West Point folks can sub AMRAP 9: Row 500 meters, 12 pull-ups, 12 burpees.
Post # of rounds complete for each part to comments.
2 comments:
it was HOT this morning in the 3rd floor weight room...oh my!
Part I: managed 1 x push press at 165
Part II: managed to complete 2 x thrusters at 145, and then got 1 x squat clean at 165, but couldn't press it overhead!
Part III: 3 rounds + bear crawl (low crawl wasn't there, so we sub'ed bear crawls)
Awesome morning - nice work Jacquie & Matt!
Failed at 165 on parts 1 & 2
Part 3:
AMRAP 9:
50 x double unders
25 x sumo deadlift high pulls (45#)
12 x pull-ups
12 x burpees
2 rounds + double-unders
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