Saturday, 10-21-17
For time :
1000m Run
100 D/U
800m Run
80 Hollow Rocks
600m Run
60 DB Step Up & Overs 24/20, 35/20
400m Run
40 Push Up
200m Run
20 Man Makers 35/20
For time :
1000m Run
100 D/U
800m Run
80 Hollow Rocks
600m Run
60 DB Step Up & Overs 24/20, 35/20
400m Run
40 Push Up
200m Run
20 Man Makers 35/20
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
Happy Birthday Sarah!!! As many rounds in 29 min 5 Man Makers 25/15 13 Weighted step ups 35/25 5 Wall Climbs 13 Pistols 5 M/U’s 13 GHD/Weighted Sit Ups 35/25
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee
“Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad,…