Thursday, 1 NOVEMBER 2012

Announcements - Beat Air Force!

Equipment needed - set-up rings and grab a set of dumb bells and a weighted bar (near the sit-up mat) per person.

Warm-up and instruction - Matt will demo and coach the Ground to Overhead with dumb bells and Adam will demo and coach the overhead squat.  Everyone will have a chance to practice each movement.  We will start the WOD NLT 0550.

WOD:

AMRAP 15
21 x ground to overhead (40 lbs. dumb bells - scale as needed based on ability and equipment available)
21 x ring dips
21 x overhead squats (black weighted bar - heaviest you can do)
Run 2 x gym loops (800 meters)

Post number of rounds complete to comments. 

Wednesday, 31 OCTOBER 2012

HAPPY HALLOWEEN!

Meet at the 4th floor entrance to Thayer Hall at 0530...if you dare!

Uniform is PTs - you do not need to bring anything else with you.

WOD - "THAYER HELL"

 See you at 0530.

Post time to comments.

Tuesday, 30 OCTOBER 2012

Announcements - Code Red was declared on Monday at 1200 in response to Hurricane Sandy and I HIGHLY doubt they will lift the Code Red prior to 0530 on Tuesday.  Therefore do this WOD at some point on Tuesday when the gym is open and you have time.

Stay dry, stay safe - Beat Sandy!

HEAVENLY

7 rounds
7 x power cleans (135/95)
7 x strict pull-ups/chin-ups*
Rest 2 x work (rest an amount of time twice as long as it took you do to the cleans and pull-ups)

NOTE 1: * Alternate between strict pull-ups (palms facing away) and strict chin-ups (palms facing you)
NOTE 2:  Time stops after your 7th set of pull-ups (do not count last 'rest' time after Round 7)
NOTE 3:  Scale weight as needed!

Post time to comments.

Monday, 29 OCTOBER 2012

Announcements - there is a hurricane coming, so be flexible if the gym is closed one of these days.  If the power is out, then you will need to do an alternate WOD in your room!

Equipment needed:  Jump rope & serious motivation!!!!!

WOD:

Today is a blast from the past and an EXCELLENT opportunity to work on double-unders!!

500 x double-unders for time (yep, that's it!!)

NOTE:  If you can't do double-unders you have a few options:
1)  3:1 sub for single-unders (that's 1,500 total!)
2)  Practice double-unders for 20 minutes and record how many you can do in that time.
3)  Do a mix of singles and doubles until you reach 500.

Compare to: 14 NOV 2011

Post time to comments.

Friday, 26 OCTOBER 2012

Announcements - WOD for Warriors sign-up...today is the last day if you want to get a t-shirt.  There is a remote option for those who want to do the WOD at home or away from WP, but still want a shirt.  Check it out:  http://w4w-wp.eventbrite.com/

We will meet up in the '62 room and then move up to Hayes Gym.

Equipment required:  Boots or old gym shoes with long socks.  I will bring tape and chalk.

WOD:

Today's WOD is a partner WOD and it's a bit different, but should be a good challenge.  

AMRAP 11 - Climbing Suicides

Rope climb (20')

Rope climb (15')

Rope climb (10')

NOTE:  You must climb up and touch the designated mark and then come down, drop off the rope and do a   push-up before remounting the rope.  

NOTE2:  You can break up the work however you'd like - you and your partner can alternate climbs, one can do 2 in a row, all 3 and then alternate..whatever you want, but you have to do all three climbs for each round. Only one person can be climbing at a time, the other one rests and cheers!

Post partner's name and number of rounds complete to comments.