Nov 24, 2014

Tuesday 14.11.25

Main WOD
 
- Beep Test
or
- 12min EMOM of 125m Row/ 100m Run

Optional Strength
- 7x 5 Back Squat @75% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: You know we can’t go 6 months without the Beep test. Today’s workout will be at the west gym courts of Harney gym. The beep test will start at 0545 and the last test will run around 0745. For those unaware of the beep test, all you need is your running gear and a strong set of lungs. The beep test is basically a repeating 20 meter shuttle run. As the test progresses, the time interval gradually decreases. Here is a very basic short video link of the test: beep test demo

Note: Most of us will attempt the beep test twice, so get ready for some peer pressure...

Alt WOD: If you cannot make it to the west gym between 0545 - 0745, substitute with the WOD below:
  • 12 minute EMOM of 125 meter row OR 100 Meter run
Strength: After the runs, put on your lifting shoes and knock out some optional squats.

4 comments:

ROBERT KINNEY said...

Got to 8.5

The Army needs this test in the new Physcial Fitness Test.

Sean Carmody said...

After talking to Dan, we came up with an alternate to the alternate.

12min EMOM: Row [100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200, 210]

It was about right.

Ross said...

IMCF SD DET

I did the 12 min EMOM of rowing,
each round completed in about 24-25 sec, a decent workout but could have gone on with that work rest ratio a lot longer than 12 min.. Sean's alternate looks interesting.

Jimmy Chen said...

IMCF Sill

Couldn't do the beep test due to not one, but TWO crazy dogs in our neighborhood roaming the mean streets o' Lawton in the wee hours of the morning. So, this plucky young major decided to do a swim WOD today from an earlier pool session last year.

10 rounds for time:

50 yd swim
10 hand release PU
10 crunches

Finished around the 18-minute mark. Arms felt like rubber at round 7