Jun 30, 2013

Monday 07.01.13

15 minutes AMRAP of:

15 chest to deck pushups
15 goblet squats (45/25)

Post number of rounds completed to comments.

(DU Challenge - Day + 28)  

Coach's Notes. (standard times of 0545, 0630, and 0800)

First off, July is the time of year where we will see lots of new faces around the bubble.  Please endeavor to welcome any new athletes into our community. 

For the squats, feel free to use a kettlebell, dumbbell or plate.  And pushups are chest to deck but not hand release.

You get a free one round bonus if you do the WOD outside. The weather in July is not like this in Kansas very often, take advantage of it. You also get a free one round bonus if you do the WOD with someone who is new to the Fort Leavenworth community (new consists of having moved here in the last two weeks).

Training Videos.


Jason McKenzie said...

9 rds + 15 PU.

Ball smoker. Need more pushups. I started feeling it on the third round.

Jake78 said...

7 rounds plus 12 goblet squats.

Push Up Endurance was taxed!!

For strength work worked box squats up to 275 then hit the WOD.

Transfering over to the Westside method for a trial. Training optimal vs. heavy will probably be better for me. Gonna shoot for dynamic day on Wednesday!


scottnkelly9901 said...

IMCF Hohenfels:

4-mile aerobic run
37:15 @ 146bpm (32 sec recovery)


11 rds even for the WOD

100x Abmat Situps

Noah said...

8 rds plus 3 pushups.

As always, pushups were my LIMFAC. Had Chris B and Dan to help push me thru the 15 mins today. Thanks for the workout.

Also welcomed Jason, new CGSC stud from Bragg today as well.

Ross said...

IMCF SD Det, @ JBLM for 11 more days.

11rds + 13 PU, using 53 lbs KB for goblet squats.

Jodie Kunkel said...

Will there be a July 4th Hero WOD special event like we did on Memorial day? If there is, I'm game. I really would like to test my abilities after a few weeks of Scott and Charles insane WODs.