May 29, 2011

053011 MONDAY

Open gym

10 min AMRAP

10 GHD Situps
5 x Burpees
10 x Box Jumps (24/20)

0530 Class

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

Then ...

8 min Team Glute Ham Raise For repititions. Partner does 15 Ring Dips as pacer

14 comments:

Julie said...

Does anyone know what time the gym open tomorrow?

Dave Hudson said...

0800.

Note: if you are not accustomed to the GHD SITUP, I'd highly recommend scaling. This could be doing them all only to parallel tp the ground, half parallel and half full ROM (touching the ground), or doing abmat situps (or a combination thereof).

Julie said...

Dave,

I didn't read that book either! HA! I didn't make it in this morning due to having friends in town. Plus, we are leaving for Worlds of Fun. But, I did manage to hit the streets and run for this beautiful morning! See you in the morning guys!

Edward said...

8 rounds + 6 box jumps in lovely Neenah, Wisconsin.
Ran about 4 miles to the park (out and back) where I found a bench to jump on, and had to sub regular situps for GHD.
Good holiday WOD.

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

I had to scale this one, since I am on the road. Found a nice low wall at a local playground to do box jumps on (apx. 18"). I doubled the burpees to balance the lower "box" and the fact I didn't have a GHD.

Rounds: 7

Sure is fun doing MetCon in CO Springs!

Scott said...

6 rounds + 6 GHD. Thanks to Dave and Rob for pushing me. Dave are you sure you don't have springs in those shoes? Rob was your former employer Skynet before you joined the Army?

Well I did some follow up workon Muscle Ups. Did 4 today. 2 singles and 2 linked together. Watch out Spealer, here I come--well maybe not, but I am happy with my progress. Proves Friday was not a fluke. IMCF ROCKS!!!.

Be sure to pay your respects today to the fallen warriors of our nation, regardless of what you are doing today. 1500 hours is traditionally a moment of silence wherever you may be in the world.

rob said...

Awesome group in the bubble this morning. Great work by Gary, Debbie, Bryan, Dave, Scott, and Spence and his family.

8rds + 10GHD

Nice work on the MUs Scott. Thanks for the reminder on purpose of Memorial Day. For those of you that might have missed last weekend's post, there is an opportunity to get involved with KC's homeless vets. As mentioned in the blog, I'm going to help on Wednesday.

We are going to have a Foundations class this Saturday. It is a last minute one and will most likely be smaller than our other ones. If have friends/family that are interested in attending have them send me an e-mail robert.craig1@us.army.mil. I will announce it on the website as well this week.

Gary said...

6 rounds plus 10 GHD, 1 Burpee. I finished out round 7.

I need to get faster at box jumps as that was definitely the limiting factor today.

Dave Hudson said...

Thought I did 6 Rnds +, but I must have lost track (entirely possible) because I was ahead of Scott and behind Rob (but not by that much). So, 7 + 10 GHDs +2 Burpees. GHDs were my goat.

Dave Hudson said...

PS Great energy this morning, even with the (relatively) small crew!

Do take some time out of your day to remember our fallen.

kyle hogan said...

I was 6 BJ short of 6 rds...not a bad effort after the "junk" I've been eating for the last 5 days on the road....I did it with my son & his buudy they claimed 6 rds (sub'd situps for GHD)...nothing like chasing 11 yr olds....

Neal said...

Knocked this out at home...subbed incline sit-ups (on the hill in our yard) for the GHD situps. I finished 8 rounds + 10 sit-ups + 2 burpees and Anna finished 7 rounds.

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

6 Rounds from lovely AFG. With limited equip we git r done.