warm up
400m run
wall ball shots x 25
push ups x 20
abmat sit ups x 15
pull ups x 10
burpees x 5
handstand skill work
workout
for time:
1000m row
45# thrusters x 50
pull ups x 30
modification for pull ups is use of resistance bands, if you have them.
post time for score.
400m run
wall ball shots x 25
push ups x 20
abmat sit ups x 15
pull ups x 10
burpees x 5
handstand skill work
workout
for time:
1000m row
45# thrusters x 50
pull ups x 30
modification for pull ups is use of resistance bands, if you have them.
post time for score.
Ralph.8:37
ReplyDeletekevin (14yrs.) 15:16 talented kid
axel.13:39
karl.14:49
rob.7:15
Being that we still do not have a C2, we did 100 sdlhp as a sub. Let me know if that wasn't enough. The wod is a short and fast ass kicker.
not sure what an accurate sub would be, rob, but 100 sdhp's are no joke depending on what load it is!
ReplyDeletejackie-
russ. 160bw. rx. 6:21
dt-
russ. 160bw. rx. 14:ish
Kohl-240bw.rx.10:18
ReplyDeleteM/51/165
ReplyDeleterx 9:49
Did it on base received serious scolding from gym attendant about dropping #45 bar from overhead position. Another week of flying solo.
AARP
ah the infamous 'gym attendant' scolding...i'm sure this didn't affect your performance, cav...great time on the wod old man!
ReplyDeleteAngela 168bwt 45#/ jpu 11:39
ReplyDeleteturbo. 160bw. rx. 5:31
ReplyDeleteJackie, like precious time with a third world hooker... Just another spent WOD!