Friday, 31 January
Location: Meet at 0530 in the '62 room.
WOD:
20:00 AMRAP
15 Double Unders
15 Kettlebell Swings (53/40)
15 Pull ups
Post rounds to comments.
Thursday, 30 January
Location: Meet at 0530 in the '62 room.
WOD:
Technique day
10-15 min Handstand work
10-15 min muscle up progressions
WOD:
Technique day
10-15 min Handstand work
10-15 min muscle up progressions
Wednesday, 29 January
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Deadlift
Two warm up sets of 5 then,
3-3-3-3
then,
50 burpees for time
Post load and time to comments.
WOD:
Deadlift
Two warm up sets of 5 then,
3-3-3-3
then,
50 burpees for time
Post load and time to comments.
Tuesday, 28 January
Location: Meet at 0530 in the '62 room.
WOD:
Every minute on the minute for 20:00
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press
5 DB Front Squats
RX M:30 F:20-25
Post thoughts to comments.
WOD:
Every minute on the minute for 20:00
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press
5 DB Front Squats
RX M:30 F:20-25
Post thoughts to comments.
Monday, 27 January
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Back Squat: Two warm up sets, the 5-5-5
Then, Row 2k for time
Post weight and time to comments.
WOD:
Back Squat: Two warm up sets, the 5-5-5
Then, Row 2k for time
Post weight and time to comments.
Friday, 24 January
Location: Meet at 0530 in the '62 room.
WOD: For time.
Row 1000m or Run 800m
50 Double Unders (3:1 Single Unders)
Row 750m or Run 600m
75 Double Unders (3:1 Single Unders)
Row 500m or Run 400m
100 Double Unders (3:1 Single Unders)
Enjoy your weekend!
WOD: For time.
Row 1000m or Run 800m
50 Double Unders (3:1 Single Unders)
Row 750m or Run 600m
75 Double Unders (3:1 Single Unders)
Row 500m or Run 400m
100 Double Unders (3:1 Single Unders)
Enjoy your weekend!
Thursday, 23 January
Location: Meet at 0530 in the 3rd Floor Weight Room.
WOD:
1 rep, max weight for -
Deadlift
Back Squat
Press
http://www.youtube.com/watch?v=9PARmbW1sP4
Post-WOD: Run 5k for time sometime today!
Post your results in the comments.
WOD:
1 rep, max weight for -
Deadlift
Back Squat
Press
http://www.youtube.com/watch?v=9PARmbW1sP4
Post-WOD: Run 5k for time sometime today!
Post your results in the comments.
Wednesday, 22 January
Location: Meet at 0530 in the '62 room.
If code red, meet at 0530 inside the 3rd floor entrance of Thayer. To check on code red status, call (845)938-7000 or http://www.westpoint.army.mil/pages/viewroads.aspx.
Warm-up:
5 x Hand stand walk-ups
100 yards of lunges
WOD: Test of Will
You will want friends around you to keep you motivated to work through this one!
10 rounds of:
-:30 handstand hold
-:30 bottom squat hold
Finish (round 11) with max effort holds of each. Score is the total of the 2.
Follow with 100 crunches (not for time).
If code red, meet at 0530 inside the 3rd floor entrance of Thayer. To check on code red status, call (845)938-7000 or http://www.westpoint.army.mil/pages/viewroads.aspx.
Warm-up:
5 x Hand stand walk-ups
100 yards of lunges
WOD: Test of Will
You will want friends around you to keep you motivated to work through this one!
10 rounds of:
-:30 handstand hold
-:30 bottom squat hold
Finish (round 11) with max effort holds of each. Score is the total of the 2.
Follow with 100 crunches (not for time).
Tuesday, 21 January
Location: Meet at 0530 in 3rd floor weight room.
Warm up: run 400 m, 20 push-ups, 20 sit-ups
WOD:
AMRAP 15
12x bench press (135/100)
24x sit-ups
18x push-ups
30 second plank hold
Warm up: run 400 m, 20 push-ups, 20 sit-ups
WOD:
AMRAP 15
12x bench press (135/100)
24x sit-ups
18x push-ups
30 second plank hold
Friday, 17 January
Location: Meet at 0530 in the '62 room.
WOD:
WOD:
"Long Friday"
5 Rounds For Time
Row 400m
20 Burpees
20 sit ups
Cash Out: Stretch
Post time to comments
Thursday, 16 January
Location: Meet at 0530 in the '62 room.
WOD:
WOD:
Technique day
10:00-15:00 Handstand Technique work
http://youtu.be/yEcciFpCfyo
10:00-15:00 Muscle up technique work
http://gymnasticswod.com/content/strict-muscle-progression
Wednesday, 15 January
Location: Meet at 0530 in the '62 room.
WOD:
"Dumbell Fran"
21-15-9
Dumbell Thrusters (45/30)
Pull ups
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side , yes...again, it's good for you.
Post time in comments.
WOD:
"Dumbell Fran"
21-15-9
Dumbell Thrusters (45/30)
Pull ups
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side , yes...again, it's good for you.
Post time in comments.
Tuesday, 14 January
Location: Meet at 0530 in the 3rd floor weight room.
WOD:
Deadlift 5-5-5-5
50 burpees for time
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side , yes...again, it's good for you.
Post time in comments.
WOD:
Deadlift 5-5-5-5
50 burpees for time
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side , yes...again, it's good for you.
Post time in comments.
Monday, 13 January
Location: Meet at 0530 in the '62 room.
WOD: "Rowing Helen"
Three Rounds for Time:
Row 500m
21 Kettlebell Swings
12 Pull ups
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side
Post time in comments.
WOD: "Rowing Helen"
Three Rounds for Time:
Row 500m
21 Kettlebell Swings
12 Pull ups
Cash Out: Mobility Work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 min per side
Post time in comments.
Friday, 10 January
Location: Meet at 0530 in the '62 room.
WOD: "Filthy Fifty" (modified)
50 Box jumps
50 Jumping pull-ups
50 Dumbbell swings (35/25 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Dumbbell Push press (35/25lbs)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders
Post time in comments.
WOD: "Filthy Fifty" (modified)
50 Box jumps
50 Jumping pull-ups
50 Dumbbell swings (35/25 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Dumbbell Push press (35/25lbs)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders
Post time in comments.
Thursday, 9 January
Location: Meet at 0530 in Hayes Gym.
WOD: AMRAP 7
3 x handstand push-ups
6 x box jumps
Cash out:
150 double-unders for time
Post results to comments.
WOD: AMRAP 7
3 x handstand push-ups
6 x box jumps
Cash out:
150 double-unders for time
Post results to comments.
Wednesday, 8 January
Location: 0530 in Hayes Gym.
WOD: AMRAP 15
20 x sit-ups
Run 1/2 a lap
10 x hand release push-ups
Run 1/2 a lap
10 x knees to elbow
Run 1/2 a lap
WOD: AMRAP 15
20 x sit-ups
Run 1/2 a lap
10 x hand release push-ups
Run 1/2 a lap
10 x knees to elbow
Run 1/2 a lap
Tuesday, 7 January
Location: 0530 inside the 3rd floor entrance of Thayer Hall.
WOD: Five rounds for time.
WOD: Five rounds for time.
Run two laps around Thayer Hall (~ 500 meters).
Rest equal time.
Post time in comments.
Rest equal time.
Post time in comments.
Monday, 6 January
Welcome back!
Location: 0530 in the '62 room.
Warm up: Run stairway to heaven and back to the '62 room.
WOD:10 burpees, 1 sit-up
9 burpees, 2 sit-ups
8 burpees, 3 sit-ups
...
1 burpee, 10 sit-ups
Post time in the comments.
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