In teams of 3, perform AMRAP in 20:00:
~150m Hill sprint
30 Hand release push-ups
Post number of rounds (# sprints / any additional HRPU) completed.
Coach's Notes.
Friday is Team WOD Day! Posting early so you can plan ahead -- standard Team WOD start time of 0600. Looking for a mass start, make it if you can and bring a friend! Linkup at 0540 at the bottom of the Riverside Rd hill (the one near the post chapel, on the way down to the airfield). There is parking all over the place at the top and bottom of the hill, and in the middle by the power station. WOD brief and form teams at 0550, and "3,2,1...Go!" at 0600.
WOD Format. On “Go”, one athlete performs a hill sprint to the designated finish point and returns to the bottom of the hill. In the meantime, the other two athletes begin performing HRPU, but only one can do work at a time. The team must complete a total of 30 HRPU before the next runner can begin their sprint. If the runner returns before the HRPU are finished, he/she can chip in to help "release the next beast".
Quick visual of the area. The push-up area and start point is in the flat grass by the monument, the planned sprint finish point is at the 3rd telephone pole on the left, about halfway up the hill.
If performing solo, recommend finding the steepest hill you can find and charting a course that will take about 1:00 out and back. Perform as a 15 min AMRAP with 15 HRPU between hill sprints.
Training Videos.
Post number of rounds (# sprints / any additional HRPU) completed.
Coach's Notes.
Friday is Team WOD Day! Posting early so you can plan ahead -- standard Team WOD start time of 0600. Looking for a mass start, make it if you can and bring a friend! Linkup at 0540 at the bottom of the Riverside Rd hill (the one near the post chapel, on the way down to the airfield). There is parking all over the place at the top and bottom of the hill, and in the middle by the power station. WOD brief and form teams at 0550, and "3,2,1...Go!" at 0600.
WOD Format. On “Go”, one athlete performs a hill sprint to the designated finish point and returns to the bottom of the hill. In the meantime, the other two athletes begin performing HRPU, but only one can do work at a time. The team must complete a total of 30 HRPU before the next runner can begin their sprint. If the runner returns before the HRPU are finished, he/she can chip in to help "release the next beast".
Quick visual of the area. The push-up area and start point is in the flat grass by the monument, the planned sprint finish point is at the 3rd telephone pole on the left, about halfway up the hill.
If performing solo, recommend finding the steepest hill you can find and charting a course that will take about 1:00 out and back. Perform as a 15 min AMRAP with 15 HRPU between hill sprints.
Training Videos.
- "Movement Demo: HRPU" - Reebok CF One shows proper form. Note -- this is not a Crossfit Pushup or Crossfit Standard Pushup. It is a specific movement to work ROM, slow down cycle time, and activate some different muscles in your core and upper back/rear delts.
- "Release the Beast" - triumphant return of the Retro Jukebox! Heading back to 1980 with the band Breakwater. This is the funkiest, most badass jam you have never heard before. I nominate this as Charles' official theme music before he transitions to "Beast Mode" on any WOD. Hope to see you at the On-ramp tomorrow, or the 1300 WOD immediately after.