WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:
DWOD
Complete 5 rounds of:
1 Deadlift
2 Hang Power Clean
3 Push Press
4 Front Squats
5 Push Jerks
Use M=155#/F=85
SWOD
Apprentice/Craftsman:
DL 3 reps @70% of 1RM
DL 3 reps @80% of 1RM
DL 3 reps+ @90% of 1RM
Expert: Squat 5×1 Work up to 1RM and then start the 5 sets.
Elite: Thrusters 3, 3, 3, 3, 3
EWOD: VOILA!
EWOD: Run or C2:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints.
C2: 10×30sec Sprints all out Efforts. Damper setting is choice,”Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
C2, once your 2min recovery has expired, start your roll in effort for each sprint, you want to start your 30 second sprint AT SPEED to maximize the sprint.
If we ever name this particular WOD, it should be “Are you Serious?” or something along those lines.
this is gonna be GREAT.
ahh…my wheelhouse! yay!
EWOD: Run or C2:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints.
C2: 10×30sec Sprints all out Efforts. Damper setting is choice,”Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
C2, once your 2min recovery has expired, start your roll in effort for each sprint, you want to start your 30 second sprint AT SPEED to maximize the sprint.
I’m actually pretty stoked about it too.
At least there are no sit-ups. I still feel like someone kicked me repeatedly in the ribs from last week.
I concur with that John. My abs still hurt. So is there gonna be a 6am session?
Well, doing the GHD’s on Friday prob didn’t help much with that. I spent most of Saturday in the fetal position.
Hey ShanK, what hill did you have in mind for those sprints?
hmmm….i’m thinking the best hill on base is the one at the track. don’t know if that will equal 30 seconds though, do you know of any better hills?
There’s a great hill on the golf course track. Head across Mapes and turn left on the running trail. It starts almost immediately.
hee hee, yeah, there’s that one. barf.
That’s a badass workout, worth seeing it again…
That sucked
That might have been my favorite workout
I absofreakinglutely loved that one! please keep it in the hopper!