Wednesday WODs

Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/

Update: https://www.americanpartisan.org/2020/08/wednesday-wods-12/

In keeping with the spirit of the AP Fitness Challenge, I decided to post a Workout of the Day (WOD) every Wednesday to give you, the readers, a challenge to complete. I will be doing them beforehand and posting my results with the WOD. These WODs are not original, new or super secret. You can find lists and lists on the internet and adapt them to what equipment you have – or even if you have no equipment at all. I personally love the book Cross Training 101: Build the Ultimate Athletic Physique, which is where many of the WODs are coming from (I may modify some slightly to make them more relevant to our purposes).

Of course, modify the exercise as needed (i.e. if you cannot run, walk; if you cannot do a push up, do a modified pushup with your knees down OR a wall push up, etc)

Let’s first go over some basic types of WODs:

  • As Many Reps As Possible (AMRAP) – Within a certain time constraint, complete as many rounds of exercises as possible
  • Every Minute on the Minute (EMOM) – Within a certain time constraint, complete the exercise(s) at the beginning of every minute
  • For Time – Complete the workout in the quickest time possible and record your time
  • Tabata – Style of interval training where you exercise for 20 seconds and rest for 10 seconds for a total of 8 rounds
  • To Failure – Doing reps until you physically cannot do another one
  • Pyramid Set – Increasing the number of reps incrementally and then working back down from the peak (i.e. 1-2-3-2-1)

WOD

Hero Workout: The Bert FOR TIME

Another WOD courtesy of WODWell.

There are three levels here: Beginner, Intermediate, and Expert

Tips and Strategy

Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD. The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.

The Hero:

Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

Soundtrack

https://www.youtube.com/watch?v=VuGGEpf2Bo8

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By Published On: September 23, 2020Categories: Fitness and Health, Patriotman, Training2 Comments on Wednesday WODs

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About the Author: Patriotman

Patriotman currently ekes out a survivalist lifestyle in a suburban northeastern state as best as he can. He has varied experience in political science, public policy, biological sciences, and higher education. Proudly Catholic and an Eagle Scout, he has no military experience and thus offers a relatable perspective for the average suburban prepper who is preparing for troubled times on the horizon with less than ideal teams and in less than ideal locations. Brushbeater Store Page: http://bit.ly/BrushbeaterStore

2 Comments

  1. Michael September 23, 2020 at 15:02

    Are you going to add a biathlon style 20-40 yard sprint to the firing line and 10 meter-50 meter and 150 meter shots? Is a decent simulation of the combat rush and shoot maneuver. Works in my cowboy action shooting “town” set up with pop ups, doors opening to Shoot-NO Shoot targets and the moving hostage target. Safety officer and spotting scope needed for scoring. Plywood, paint and some cardboard targets and fishing line works wonders.

    It’s amazing how “Easy Shots” become much harder after a little sprint.

    Low budget version using all cardboard, paint and fishing line works for pellet pistols and rifles using 1/3 scale targets and shorter ranges I.E. 10 feet, 30 feet and 60 feet due to pellet ballistics. Makes ID’ing targets with Shoot-No Shoot and moving target work easier with cheap pellets. If you retrofit the pellet rifles with the sights you use on your “Real Rifles” you get excellent sight picture work in.

  2. Johnny Paratrooper September 23, 2020 at 15:12

    Damn, that Tribute to our fellow servive member and Marine Corps Veteran Albert Gettings teared me up good.
    I was in Baghdad sitting behind a machine-gun on January 5th, 2009. I had been sitting in that same position for 3 days. I turned 22 sitting there freezing my ass off on “Route Predators”. I always get emotional when I read about the ultimate sacrifice of fellow warriors.

    That was a big war than we realize, even if we were only down the street from each other.

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