Del

11
Aug

Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 poundΒ medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

*35 min cap

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Compare to Aug.21.14

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46 Responses

  1. Mobility
    WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @14#
    25 Weighted pull-ups with a 20 pound medicine ball (scaled to ring rows)
    Run 400 meters with medicine ball @14#
    25 Handstand push-ups (scaled to HRPU)
    Run 400 meters with medicine ball @14#
    25 Chest-to-bar pull-ups (scaled to ring rows)
    Run 400 meters with medicine ball @14#
    25 Burpees

    Time: 21:05 – rough after 10 days off!

    Thanks Shane. Good work everyone!

  2. WUx1+200m run

    WOD “DEL”
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @20#
    25 Weighted pull-ups with a 20# pound medicine ball
    Run 400 meters with medicine ball @20#
    25 Handstand push-ups (scaled with abmat)
    Run 400 meters with medicine ball @20#
    25 Chest-to-bar pull-ups
    Run 400 meters with medicine ball @20#
    25 Burpees

    Time–> 25:15
    Next time no abmat.

    Great work morning class!

  3. Blake

    “Del” as Rx’d
    28:09 (48 sec PR).

    I did my first HSPU since injuring my shoulder about 40 sec before starting the WOD. They were ugly, awkward and sprinkled with no-reps. Thanks to Coach Kev for the push to get them done. Everything else felt as expected. Managed to pick up some time on the C2B pullups but the run/shuffle was tough.

    Thanks to Anthony, Claire and Heather for the cheers at the end to help me push through those burpees!
    Great class, great gym!

  4. Mark D

    MOB + WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees (scaled to 15 Burpees)
    Run 400 meters with medicine ball @14# (12#)
    25 Weighted pull-ups with a 20 pound medicine ball (scaled to 15 Ring Rows)
    Run 400 meters with medicine ball @14# (12#)
    25 Handstand push-ups (scaled to 15 HRPU)
    Run 400 meters with medicine ball @14# (12#)
    25 Chest-to-bar pull-ups (scaled to 15 Ring Rows)
    Run 400 meters with medicine ball @14# (12#)
    25 Burpees (scaled to 15 Burpees)

    Time: 22:07

  5. WUx1+200m run

    WOD β€œDEL”
    All movements were Rx except for 19 weighted pullups I did with a 10# ball instead of the 20#. Those first 6 were brutal with the 20

    Time–> 28:19

  6. Del Rx
    28:48

    Med ball pull ups are super awkward, all one at a time. HSPU were kind of a break was able to make up a little time. Med ball runs..ugh.
    Thanks for telling me I could do it Kev πŸ™‚

  7. Del:
    All Rx except that I had a moment πŸ™‚ and I used an abmat for my first 17 HSPU?? until Amanda called me out! Finished the rest as Rx.

    time= 29:23

    This was very tough..mentally and physically! Great job nooners!

  8. Amanda

    I did this RX’d!!

    29:34.

    A time PR of 19 seconds, 10# more on the weighted pullups, and I did the hspu RX. I’m so excited!

  9. Tara

    For Time:
    15 Burpees
    Run 400 meters with a 14 pound medicine ball
    15 scaled to ring rows
    Run 400 meters with a 14 pound medicine ball
    15 HR push-ups
    Run 400 meters with a 14 pound medicine ball
    15 scaled to ring rows
    Run 400 meters with a 14 pound medicine ball
    15 Burpees
    Time 21:00 then realized i missed last ring rows and run. went back out @ 21:48 finished 27 something
    End time minus the error 25:14 i think?
    Great WOD, hard to run with those large balls #shortarms

  10. Mel G

    Mobility + WU

    DEL – scaled

    25 burpees
    400m run with 14# ball
    25 ring rows
    400m run
    25 HSPU with 10# plate + abmat
    400m run
    25 pullups
    400m run
    25 burpees

    31:32

  11. Kevin

    WOD Rx’d
    21:47

    Tried to get under 20 minutes. Those weighted pull-ups took forever!

    Burpees – R1 = fast, R2 = slow
    Weighted PU – All singles from feet
    HSPU and C2B – 10-6-5-4

  12. Crystal

    Open gym fun!
    Wall ball challenge with Miss Heather…so gross.
    Did 120 in 6mins with the 4# ball.
    Try it again next week to get achieve 150.
    1000m row cashout
    Stayed to watch my fellow nooner do todays wod, regretted not doing. You guys did awesome…well aside from Josh. πŸ˜‰

  13. Heather Colleen

    Open gym

    Crossover bands x a billion (or at least that’s what my shoulders thought.)

    Karen Challenge week 2

    150 wallballs 6#: 5:45

    Did better than at 4#!! Took way shorter breaks, and knew what I was in for, so knew how to pace better.
    Weight is definitely not the factor here for me (yet.)

    Thanks for being my partner in pain, Crystal!!

  14. Ryan

    – Mob
    – WUx1

    WOD: Del (scaled)
    – 25 burpees
    – 400m med ball run 20#
    – 25 kipping pull ups
    – 400m med ball run
    – 25 pike push up
    – 400m med ball run
    – 25 kipping pull ups
    – 400m med ball run
    – 25 burpees

    = 25:38, about 2 minutes slower than last time… Hopefully this whole “showing up consistently” thing I’m trying will get my cardio back to where it was last year πŸ˜›

  15. Mobility
    WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees
    Row 400 meters
    25 Weighted pull-ups with a 20 pound medicine ball (scaled to ring rows)
    Row 400 m
    25 Handstand push-ups (scaled to HRPU)
    Row 400 m
    25 Chest-to-bar pull-ups (scaled to ring rows)
    Row 400 m
    25 Burpees

    Time: 20:46

  16. Frankie

    WUx1+200m run

    WOD β€œDEL”
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @20#
    25 Weighted pull-ups with a 20# pound medicine ball
    Run 400 meters with medicine ball @20#
    25 Handstand push-ups (scaled to HR pushups)
    Run 400 meters with medicine ball @20#
    25 Chest-to-bar pull-ups
    Run 400 meters with medicine ball @20#
    25 Burpees

    Time–> 28:15
    weighted pullups and runs were slow
    Thanks for finishing off the burpees with me Jen!

  17. Gilles

    mob wux1 200 m run
    group mob
    WOD Del
    25 burpees
    run 400 m run with 8# med ball
    25 weight pull up( pull up)
    400 m run
    25 HSPU (HRPU)
    400 m run
    25 C2B pull up( pull up)
    400 m run
    25 burpees
    time 20:21
    only used 8# because angle

  18. Jen C

    Wod: Del (time cap)

    used a 14lb medball, did kipping pullups for both rounds, and hand-release pushups

    Time = 25:20

    Sorry for the swearing – the no reps were getting to me on the C2B

    Not sure if I have a comparison to the last time – my old booklet is still packed somewhere and I don’t think I posted before.

    Great WOD 6pm peeps.

  19. Group Mob
    Wod: Del Rx’d
    Time: 21:40
    I think It’s the first time I’ve done this one and the real victory was the half hour I spent post-wod successfully stopping myself from throwing up.

    Thanks Mario!

  20. MOB + WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees (scaled to 15 Burpees)
    Run 400 meters with medicine ball (12#)
    25 Weighted pull-ups (scaled to 15 Ring Rows)
    Run 400 meters with medicine ball (12#)
    25 HSPU (scaled to 15 push ups from box)
    Run 400 meters with medicine ball (12#)
    25 Chest-to-bar pull-ups (scaled to 15 Ring Rows)
    Run 400 meters with medicine ball (12#)
    25 Burpees (scaled to 15 Burpees)

    Time: 24:10

  21. Heidi

    Del (Scaled)
    scaled the Med Ball Pullups & C2B Pull ups for kipping pull ups. (Did most of them 1 at a time…uggh!)
    HSPU with 2- 10# plates and ab mat
    All over movements as posted.
    Time = 27:55

    Had a hard time deciding on which movements were the worst/best. Decided that none were best, and the worst is a tie between the pull ups and med ball runs….well, maybe the med ball runs were slightly worse. Still, this was a really fun one.

  22. Mob + WU

    2 rounds
    Row 12 cals
    Rest 30 sec
    Row 24 cals
    Rest 30 sec
    = 4:26

    4 rounds
    30 sec Max Hang Hold
    30 sec Rest
    30 sec Max Toes-2-Bar
    30 sec Rest
    = 114 sec + 47 T2B

  23. Annie

    25 Burpees
    Run 400 meters with a 14 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball scaled to ring rows
    Run 400 meters with a 14 pound medicine ball
    25 Handstand push-ups scaled to HR pushup on knees
    Run 400 meters with a 14 pound medicine ball
    25 Chest-to-bar pull-ups scaled to ring rows
    Run 400 meters with a 14 pound medicine ball
    25 Burpees

    *35 min cap

    Time : 22:59. Pr of 1:36 from last year πŸ™‚

  24. Mobility
    WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @14#
    25 Weighted pull-ups with a 20 pound medicine ball (scaled to ring rows)
    Run 400 meters with medicine ball @14#
    25 Handstand push-ups (scaled to HRPU)
    Run 400 meters with medicine ball @14#
    25 Chest-to-bar pull-ups (scaled to ring rows)
    Run 400 meters with medicine ball @14#
    25 Burpees

    Time: 24:40

    Thanks Amanda !! this was a hard one but after it was over i liked it πŸ™‚

  25. Amanda Harding

    Mobility
    WU x 1 + 200m run
    Group Mobility

    WOD: DEL
    For Time:
    25 Burpees
    Run 400 meters with medicine ball @10#
    25 (scaled to ring rows)
    Run 400 meters with medicine ball @10#
    25 (scaled to HRPU)
    Run 400 meters with medicine ball @10#
    25 (scaled to ring rows)
    Run 400 meters with medicine ball @10#
    25 Burpees

    Time: 20:49

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