Due to numbers we split into two different groups today and did two different workouts. Tomorrow we will switch and perform the other workout.
WOD #1
3 Rounds For Time:
-50 Yard Sled Push (Rx 4 Plates)
-15 Burpee Over The Box Jump (Rx 24")
-20 Toes-To-Bar
WOD #2 AKA Geronimo:
7 Min AMRAP (Rx 95#)
-3 Thrusters, 3 Pull-ups
-6 Thrusters, 6 Pull-ups
-9 Thrusters, 9 Pull-ups
-Continue adding 3 resp until the 7 minutes expires.
Rest for 4 minutes, then:
-20, 15- 10- 5 of Kettlebell Swings (Rx53#) and Burpees for time.
Good luck and post your results and which WOD you did.
WOD #1
ReplyDeleteRx
-SSgt North: 10:33
-Maj Flurry: 12:35
-ENS Wright: 15:59
-2nd Lt Fritts: 18:26
3 Plates
-SSgt Murch: 13:03
-MIDN Moeller: 14:12
WOD #2 AKA Geronimo
Rx
-OC Rupp: 12 Rounds, 7:48
75# Thruster, 35# KB Swings
-LT Rathke: 12 Rounds + 6 Thrusters, 8:45
-ENS Heolmann: 12 Rounds + 1 Thruster, 7:38
65# Thruster, 35# KB Swings
-OC Roznowski: 12 Rounds + 7 Thrusters, 6:37
45# Thruster, 26# KB Swings
-ENS Kupovits: 15 Rounds, 8:45
-ENS Rorapaugh: 12 Rounds + 8 Thrusters, 8:45
OC Rupp- 95# thrusters, 53# KB
DeleteLT Rathke- 75# thrusters, 35# KB
ENS Heilmann- 75# thrusters
OC Roznowski- 65# thrusters, 35# KB
ENS Kupovits- 45 # thrusters, 26# KB
ENS Rorapaugh- 45# thrusters, 26# KB
P.M. Workout:
ReplyDelete8 Round Partner WOD...you do one exercise then your partner does the same one, then move to the next one.
-5 x 5 with 8 rounds...focus on form and doing the exercises right.
5 reps each
-HSPUs
-SDHP (95#)
-Pass Thru Combos
-Strict Pull-ups (20#)
-Split Jerk or Push Press (95#)
Good Luck and Stay Motivated...
Geronimo 16:44. 15+5 thrusters
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