Final chance to sign-up for West Point WOD for Warrior is FRIDAY if you still want to get a t-shirt! Check it out: http://w4w-wp.eventbrite.com/
For today's WOD we will practice some of the movements from WOD for Warriors to see how prepared you are to take on either the beginner, intermediate, or advanced division!
You can do this WOD either at the MWR gym, your home gym, or at Dragon Park with dumb bells instead of a barbell.
AMRAP 15
11 x push press (45 lbs. barbell intermediate; 65 lbs. barbell advanced; substitution = dumb bells of appropriate weight based on your ability and availability of equipment.
12 x front squats (standard is 14 lbs. medicine ball for intermediate, advanced is 12 x wall ball shots, beginner is 12 x air squats; use whatever weight you have that is close)
22 x double-unders (substitutions: 3:1 single-unders or 3:1 jumping jacks)
Rest 1 minute (there is no rest in WOD for Warriors, but there are 5 events, not 3, so it gives you a break and a more realistic look at how long each round will last)
Post number of rounds complete to comments and level of each exercise you completed (either B, I, or A).
I didnt notice that it said to rest 1 minute between rounds. oops. Anyway--I used 30lb bar and 12 lb medicine ball. 6 rounds plus 11 push presses and 10 front squats. (tried starting out with 40lbs and it was too heavy for me).
ReplyDelete5 rounds + 9 squats. 45 lb bar for push presses, 21 lb medicine ball for squats and double unders. I'm gonna be sore tomorrow!!
ReplyDelete5 rounds total with 6sec. to spare. I used a 45lb. bar for push presses for two rounds and then dropped down to two 15lb weights. Used a 10 lb medicine ball for squats and did single jumps. Christina, you rocked it out. Go Sarah! :)
ReplyDelete6 rounds +30 sec rest. Used 10 lb db for push press and 10lb for sit ups
ReplyDelete