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
Please cancel my 6am π
Done
Please cancel my 7am open gym.
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!
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!
“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!
Nice work!
And thanks to Heather S for wiping all the sweat off our balls this morning!
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
WUx1+200m run
WOD βDELβ
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
Timeβ> 28:19
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 π
Open Gym
Back Squats
95(5)-135(5)-185(5)-225(3)-245(2)-275(1)-285(1) (20# PR)
Wall Ball Challenge
Max wall balls 6 minutes (4#) – 146
Heavy squats!
Del:
All Rx except that I had a moment π 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!
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!
Yay for Rx!! Such an achievement on this one!
Way to go chicky! Next time the runs will feel waaaaay better, promise.
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
LOL #shortarms
Great job, nice seeing you today!
Yes! Short arms and large balls..it’s a struggle. Great job today nice seeing you! Thanks for the cheers π
Tee hee… large balls. Always an issue.
Ha ha! I was just about to comment “3-2-1 Blake insert suggestive joke here:” then I scrolled a little further and saw that you already did ;P
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
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
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. π
Well you did enough work today I’d say..but maybe we can do it it an open gym without Josh!
Thanks for not leaving me to do that alone! Definitely gross!
And…what did Josh do now?!?
Lol its Josh, nuff said. π jk
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!!
Oh and what fun it was! Next time lets be partners at like a drinking game k? π
– Mob
– WUx1
WOD: Del (scaled)
β 25 burpees
β 400m med ball run 20#
β 25 kipping pull ups
β 400m med ball run
β 25 pike push up
β 400m med ball run
β 25 kipping pull ups
β 400m med ball run
β 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 π
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
WUx1+200m run
WOD βDELβ
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
Timeβ> 28:15
weighted pullups and runs were slow
Thanks for finishing off the burpees with me Jen!
W up X1 + 200m row
Del: scaled
14# med ball
Sub’d ring rows and hand release push ups
23:58
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
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.
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!
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
Open Gym WOD
Shane’s Idea
21-15-9
Row for Cals
KBS 53#
Time – 5:33
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.
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
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 π
mob
WU x2
Group Mob & WU
Hang Cleans
65(5)-75(3)-75(3)- 85(2)- 90(2)- 95(1)- 95(1)- 100(1 & pr)- 105(1 & F)
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 π
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