Del

3
Aug

Del

25 Burpees

Run 400 meters with a 20 pound medicine ball

25 Weighted pull-ups with a 20 pound 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

Del
Amber G

23 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    AMRAP in 2 mins
    2 Push-ups
    2 Lunges with a twist
    2 Burpees
    2 Straddle Sit-ups
    **28 Reps completed

    DEL
    20 Burpees
    400m MB Run (14#)
    25 Jumping Pull-ups
    400m MB Run
    25 Push-ups
    400m MB Run
    25 Jumping Pull-ups
    400m MB Run
    20 Burpees

    35 min Cap

    ***Completed @ 22:37 mins

    Dead hang hold
    Accumulation in 5 mins
    ***Completed: 3:30 mins total time

    Thanks Ingrid!!

  2. Rémi F.

    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    15 strict pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 push-ups
    Run 400 meters with a 20 pound medicine ball
    15 pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    20:24

  3. Blake

    “Del” (Purple/Brown)

    25 Burpees
    — 1000m Assault Bike
    10 weighted Pullups then 15 Pullups
    — 1000m Assault Bike
    25 DB Press @ 35×2
    — 1000m Assault Bike
    25 (Kipping) Pull-ups
    — 1000m Assault Bike
    25 Burpees

    TIME: 19:41

    I have done this “Brown” (Rx’d) before a few times (26-29 min) but got spooked hitting failure on the weighted pullups.
    I think I could have done Brown with the extra 10 minutes I would have had. Lessons learned…have a little confidence in yourself and don’t be afraid of being (a lot) slower.

  4. Laura

    25 Burpees
    200m walk with a 20 pound medicine ball
    15 strict Pullups
    200m walk with a 20 pound medicine ball
    25 push-ups
    200m walk with a 20 pound medicine ball
    15 kipping pull-ups
    200m walk with a 20 pound medicine ball
    25 Burpees

    19:29

    Thanks Blake

  5. Audrey

    DEL – Blue adjusted

    20 Burpees
    15 Cal Bike
    25 Jumping Pull Ups
    15 Cal Bike
    25 Push-ups
    15 Cal Bike
    25 Jumping Pull Ups
    15 Cal Bike
    20 Burpees

    17:50

    (Surprise) Cash Out
    Dead hang hold
    Accumulation in 5 mins
    30s – 30s – 20s – 30s

  6. David Wiens

    Del (Purple/Blue)

    25 Burpees
    400m walk with a 20 pound medicine ball
    15 strict Pullups
    400m walk with a 20 pound medicine ball
    25 push-ups
    400m walk with a 20 pound medicine ball
    15 kipping pull-ups
    400m walk with a 20 pound medicine ball
    25 Burpees

    20:52

    Cash Out
    Dead hang hold
    Accumulation in 5 mins

    Accumulated 2:40

    Thanks Ingrid.

  7. Fred

    DEL:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball – Scaled to 15 strict PU
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups – Scaled to 35%BW strict press
    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
    Time – 22:32

  8. John Hunt

    Hero WOD DEL
    25 Burpees
    Run 400 meters with a 20# MB
    25 Weighted pull-ups with a 20# MB
    Run 400 meters with a 20# MB
    25 DB Press 35#/each side
    Run 400 meters with a 20# MB
    25 Chest-to-bar pull-ups
    Run 400 meters with a 20# MB
    25 Burpees

    29:39

    Thanks to everyone who cheered me on to finish,
    Especially to Fred who completed the last Med Ball run with me when you didn’t have to because you already finished the workout. You guys are awesome.👍

    Thanks Blake!

  9. Kristen

    DEL
    25 Burpees
    400m med ball run (14#)
    20 jumping pullups
    400m med ball run
    20 pushups from 20″ box
    400m med ball run (this one was about half walk half run)
    25 burpees

    22:54

  10. Daniel L Davey

    Del minus the weighted part of the pull-ups
    First time doing this one I believe.
    Pull ups and C2B were 3’s, 2’s and singles.
    HSPU 4’s and 3’s
    Runs were….. run ish
    Time 29:19

    Next time I’ll hold off on the salmon and Goose just prior to the wod

  11. Jordan Sanipass

    Del
    25 burpees
    400m MB run
    15 strict Pull ups
    400m MB run
    25 DB press (35#)
    400m MB run
    15 pull-ups
    400m MB run
    25 burpees

    Time 19:17

  12. Frank

    DEL Purple level

    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    15 strict pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 DB press @ 35#
    Run 400 meters with a 20 pound medicine ball
    15 pull-ups
    Run 400 meters with a 20 pound medicine ball
    25 Burpees

    25:15

  13. Amber G

    DEL (orange and yellow for push ups)
    20 down ups
    400m medball run (14#)
    20 jumping pull ups
    400m medball run
    20 box push ups (24″)
    400m medball run
    20 jumping pull ups
    400m medball run
    20 down ups

    26:09

  14. Heidi

    DEL

    Level Blue

    20 Burpees
    400 M Med Ball Run – 14 #
    25 Jumping Pull Ups
    400 M Med Ball Run
    25 Push Ups
    400 M Med Ball Run
    25 Jumping Pull Ups
    400 M Med Ball Rund
    20 Burpees

    23:20

  15. Stacey Simpson

    Blue version of Del:
    20 Burpees
    400 m with 14# med ball
    25 Jumping pull-ups
    400 m with 14# med ball
    25 push-ups
    400 m with 14# med ball
    25 Jumping pull-ups
    400 m with 14# med ball
    20 Burpees

    Time: 24:25

  16. Karen Cormier

    DEL

    25 Burpees
    400m MB Run #14
    15 Strict Pull Ups
    400m MB Run #14
    25 Handstand Push Ups using AbMat – a little rusty
    400m MB Run #14
    15 Kipping Pull Ups
    400m MB Run #14
    25 Burpees

    Time 24:50

  17. Gabriel

    DEL Purple level

    25 Burpees
    Run 400 meters with a 20 pound medicine ball
    25 Weighted pull-ups with a 20 pound medicine ball
    Run 400 meters with a 20 pound medicine ball
    25 Handstand push-ups (Did 2×25# DB)
    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

    20:55

  18. Heidi

    DEL
    20 Burpees
    400m MB Run (14#)
    25 Jumping Pull-ups
    400m MB Run
    25 Push-ups
    400m MB Run
    25 Jumping Pull-ups
    400m MB Run
    20 Burpees

    35 min Cap

    ***Completed @ 23:21 mins

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