skill
rope climbs
- 3x3 w/ feet
- 2x2 from seated position, pull to stand then climb
- 1x1 unassisted (hands only)
focus
deadlift
work
7RFT
315# / 205# deadlift x 7
200m run*
pull ups x 15
45sec rest between rounds
*Tillman rx is with 1 gasser instead of a 200m run
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
Bou from ger.
ReplyDeleteround 1-2 with 315#
round 3 with 290#
round 4-7 with 265#
time compled without pause 16:46
caleb.mod(dl@245).17:27 w/ rest
ReplyDeleteharry
ReplyDelete26:00 235 rowed 200m
rx. 21:22
ReplyDeleteNo need to make dinner because the hamburger that is my hands will suffice. Unbroken wod until the 4th round and then I hit the proverbial wall. The deads felt like 400, the run felt as if I were dragging a sled and the pull ups were beginning to peel the skin away. Three calluses ripped open during the middle of the 7th and improvisations were made in order to finish. This will go down as a top 5.
Brannon. 180 bwt
ReplyDelete225 DL/23:09
Consecutive Pull-ups continue to be a weakness I must improve upon.
Way to push RX, Steve~
Julianne - 115 DL/26:16 Pullups on the band - I still struggle with those. I agree with Steve - my "man hands" are all ripped up, but that's OK!
ReplyDeleteChrissy- Hero wods should be reserved for pm classes not am classes.. body soo tired!
ReplyDeleteMod weight- 117# for DL. Time 19:54.. did 1st 5 pull sets w/o a band, then used red band b/c I felt like finishing before noon.