Jan 9, 2011

011011 MONDAY

General.  Overhead Squat Clinic at 0530 for anyone who is interested.


0530 and 0600 class

Deadlift

ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)

Then

"Jeremy"

(BEG 12-9-6    INT 15-12-9  ADV 21-15-9)

Overhead Squats (BEG:55/35, INT 75/55, ADV 95/65)
Burpees

Open Gym

"Hairy Tongue"

AMRAP 20 minutes

5x Chest to Bar (C2B) Pull-up
10x Ring Dip
15x OHS (95/65)


One of the great pictures taken by Joseph and Chris on Friday. I have uploaded the pictures to picasa. If you would like to see more email me at james.davis143@us.army.mil and I will send you the link.

14 comments:

Noah said...
This comment has been removed by the author.
Noah said...

SNOW DAY!? Saw Leavenworth USD cancelled classes for Mon 1/10, snow coming down steadily srill...looks like a basement workout coupled with a snow shovel workout in the driveway! What is the CF standard for snow shoveling?

Gary P said...

85# on OHS for first two rounds then down to 65#. "Regular" dips in place of rings. Took me a minute or so over twenty to finish round 7 as I had 5 dips and 4 OHS left. I had to break up dips on the 6th and 7th rounds so that is why two exercises were shy. Plus I ran to and from the gym today (about a mile each way).

james said...

Noah - http://vimeo.com/8400372

9 rounds 5 pullups and four dips today - the dips killed me.

What do people think about subbing showshoeing for running in any WODS

Noah said...

Did a modified WOD for the basement...20 minutes of regular (dead hang) pullups, coffee table dips and OHS with an ~15lb gun barrel. Still holding out hope for a total school canx rather than this measly 2 hour slide...

james said...

if anyone can get a handle on the opening time for Harney gym tmw - it might be helpful for planning purposes.

Dionne said...

James- on the Fort Leavenworth website under Road Conditions it says that DFMWR activities will open 2 hours later on 11 Jan.

Rob said...

8rds with HSPU sub for ring dips

I called the SDO and they report a 2-hr delay i.e. all gyms open up at 0700 because of the 2-hr delay. However, when I called the SDO at 0500 this morning they reported a 0700 open time for all gyms and we know that wasn't the case. I called Harney and didn't get an answer. Living on post I will show up at 0515 and adjust fire.

Dave said...

4 rnds, 3 CTB pullups. First two rounds Rxd, then had to scale OHS to 75#.

Yeah, this one sucked. Hit my weakness - upper body, in general - pretty hard.

Dave said...

Pretty good video at this link...I think we all can say that we've "been there."

http://miniurl.com/86097

james said...

although today most of the harney staff were committed before the 0700 announcement start hit the streets at around 0400.

Steve said...

Rxed - 5 Rounds + 5 Ring Dips.

Rich said...

5 rounds, plus pull ups and dips of round 6. I don't think I have ever wanted a workout to end as much as I wanted this one to end today. Yet another weakness I need to work on....OHS! I thought I was doing pretty good last week, but this morning, Dave and Jim pointed out several flaws, and I tried to correct them to the end that I dropped to 65lbs. Even then I was way forward on my toes, not locked on my arms, etc, etc. Rough, rough, rough.

Hoys said...

6 rnds complete w/75# OHS sub; pull ups and dips for done for rnd 7 when time expired.

James, thanks for the class on OHS...worked out some more demons. I'll bump up the weight next OHS wod.