Del

27 thoughts on “Del”

1. Shawn Johnson

   August 28, 2019 at 7:03 am

   WOD RXd
   28:11

   25:15 – 2017
   28:19 – 2015
2. Holly Vuillemot

   August 28, 2019 at 8:28 am

   “DEL”

   For Time:
   25 Burpees
   Run 400 meters with a 20 pound medicine ball -4LBS
   25 Weighted pull-ups with a 20 pound medicine ball -RINGS
   Run 400 meters with a 20 pound medicine ball
   25 Handstand push-ups -DB 10LBS
   Run 400 meters with a 20 pound medicine ball
   25 Chest-to-bar pull-ups -RINGS
   Run 400 meters with a 20 pound medicine ball
   25 Burpees

   21:37 TIME
   LOVED IT!
3. Ryanne

   August 28, 2019 at 8:38 am

   For Time:
   25 Burpees
   Run 400 meters with a 20 pound medicine ball – 16#
   25 Weighted pull-ups with a 20 pound medicine ball- 20 ring rows on a box + 5 ring rows far out with no box
   Run 400 meters with a 20 pound medicine ball – 16#
   25 Handstand push-ups – pike pushups from knees on 24” box
   Run 400 meters with a 20 pound medicine ball – 16#
   25 Chest-to-bar pull-ups – 20 ring rows on a box + 5 ring rows far out with no box
   Run 400 meters with a 20 pound medicine ball – 16#
   25 Burpees

   Time – 22:07
4. Gabriel

   August 28, 2019 at 8:59 am

   “Del” as RX’d
   Time–> 24:10

   Never done as RX’d previously and 1 second more than last time. August 28 2017.
   Love the new way of doing my HSPU’s. Still room to improve for kipping efficiency.

   Thanks Shane!
5. Remi F

   August 28, 2019 at 9:13 am

   For Time:
   25 Burpees
   Run 400 meters with a 20 pound medicine ball
   25 Weighted pull-ups (did w/o ball)
   Run 400 meters with a 20 pound medicine ball
   25 Handstand push-ups (pike from box on toes)
   Run 400 meters with a 20 pound medicine ball
   25 Chest-to-bar pull-ups (pull-ups)
   Run 400 meters with a 20 pound medicine ball
   25 Burpees

   25:46
6. Mark

   August 28, 2019 at 9:19 am

   DEL
   For Time – *35 min cap
   25 Burpees
   Run 400 meters with a 20 pound medicine ball – 20#
   25 Weighted pull-ups with a 20 pound medicine ball – RRs
   Run 400 meters with a 20 pound medicine ball
   25 Handstand push-ups – Stink Bug
   Run 400 meters with a 20 pound medicine ball
   25 Chest-to-bar pull-ups – RRs
   Run 400 meters with a 20 pound medicine ball
   25 Burpees – Kickouts

   TIME: ~29 min and some seconds
7. Del

   August 28, 2019 at 12:00 pm

   For Time:
   25 Burpees
   Run 400 meters with a 20 pound medicine ball
   25 Weighted pull-ups with a 20 pound medicine ball – did pullups
   Run 400 meters with a 20 pound medicine ball
   25 Handstand push-ups – did 5 then pike from box
   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
   25:54 last time 23:09 with pulups and all pike PU

   Not RX but a bit closer

   Thanks Cara!
8. Laura

   August 28, 2019 at 12:57 pm

   “Del” with 14# ball and ring rows:

   23:00

   Did RR because my hands are ripped from Murph on Monday, and didn’t push as hard as usual. Ready for a rest day tomorrow!

   Thanks Blake!
9. Fred

   August 28, 2019 at 1:22 pm

   For Time:
   25 Burpees
   Run 400 meters with a 20 pound medicine ball
   25 Weighted pull-ups with a 20 pound medicine ball – Ring rows
   Run 400 meters with a 20 pound medicine ball
   25 Handstand push-ups – 24″ box pike PUs
   Run 400 meters with a 20 pound medicine ball
   25 Chest-to-bar pull-ups – Ring rows
   Run 400 meters with a 20 pound medicine ball
   25 Burpees
   Time: 21:31
10. Allyson

    August 28, 2019 at 3:17 pm

    DEL
    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball – used 14#
    25 Weighted pull-ups with a 20 pound medicine ball – did pullups
    Run 400 meters with a 20 pound medicine ball – 14#
    25 Handstand push-ups – pike push ups from 20″ box
    Run 400 meters with a 20 pound medicine ball – 14#
    25 Chest-to-bar pull-ups – ring rows
    Run 400 meters with a 20 pound medicine ball – 14#
    25 Burpees

    24:04
11. stephdh120

    August 28, 2019 at 5:23 pm

    Del 35min cap
    25 Burpees
    400m Med Ball Run
    25 RingRows
    400m MB Run
    25 Pike PU
    400m MB Run
    25 RingRows
    400m MB Run
    25 Burpees
    Time: 27.09
12. Angela Steeves

    August 28, 2019 at 6:06 pm

    For Time:
    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
    8# MedBall
    15# DB
    26:59 for time
    1. Angela

       August 28, 2019 at 6:07 pm

       DB Press and RingRows
13. Frankie

    August 28, 2019 at 6:12 pm

    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 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–> 26:33

    2017: 26:29
    2015: 28:15 PR
14. Leanne daigle

    August 28, 2019 at 6:28 pm

    Del
    Burpees
    Med ball run
    Ring rows
    Push press
    12# med ball…15# Dumbbells

    I found no consistent way to carry the med ball😒

    20:42
    Thanks Cara!
15. Janet Sommerville

    August 28, 2019 at 7:41 pm

    25 Burpees
    Run 400 meters with a medicine ball
    25 Weighted pull-ups with a medicine ball
    Run 400 meters with a medicine ball
    25 Handstand push-ups
    Run 400 meters with a medicine ball
    25 Chest-to-bar pull-ups
    Run 400 meters with a medicine ball
    25 Burpees

    21:06
    Pr or 4:58
    1. Janet Sommerville

       August 28, 2019 at 7:41 pm

       With ring rows and pike pushups
16. GillesGautreau

    August 28, 2019 at 8:13 pm

    mob wux1
    Del
    25 burpees
    20 cal bike
    25 pull up ( ring row small box)
    20 cal bike
    25 press (30# dumbell )
    20 cal bike
    25 C2B pull up( ring row small box )
    20 cal bike
    25 bupees
    21:10
17. Kevin

    August 28, 2019 at 8:29 pm

    Rx’d
    21:40 (no pr)

    MB PU – triples, doubles, singles
    HSPU – 9+7+5+4
    Was done HSPU at 7:00
    C2B – 9+7+5+singles
    Burpees – steady for first round, crap for second round
18. Bobbie-Jo Killam

    August 28, 2019 at 8:31 pm

    Del 35min cap
    25 Burpees
    400m Med Ball Run 6#
    25 RingRows
    400m MB Run 6#
    25 DB Press 15#
    400m MB Run 6#
    25 RingRows
    400m MB Run 6#
    25 Burpees
    Time: 28:49

    It was soooooo hot today!
19. Shane Hayes

    August 28, 2019 at 8:53 pm

    Del rx’d :19:57

    Burpees quick on both ends, just over 1 min
    Mb pullups 5,5,5,3,2,3,2
    Runs, slow and lifeless….
    Hspu 5,4,3,3, 2,3,3,2 these didn’t really go well…
    C2b 10,5,5,5

    Great wod, thanks Cara!!
20. Aubrey

    August 28, 2019 at 9:03 pm

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball #14
    25 Weighted pull-ups with a 20 pound medicine ball Ring Rows straight
    Run 400 meters with a 20 pound medicine ball #14
    25 Handstand push-ups Pike PUs
    Run 400 meters with a 20 pound medicine ball #14
    25 Chest-to-bar pull-ups Ring Rows straight
    Run 400 meters with a 20 pound medicine ball #14
    25 Burpees
    22:34 thanks Blake, good work everyone!
    *35 min cap
21. Marcel

    August 28, 2019 at 9:11 pm

    For Time:
    25 Burpees
    Run 400 meters with a 20 pound medicine ball – no med ball first time running in a WOD in months
    25 Weighted pull-ups with a 20 pound medicine ball- 14#
    Run 400 meters
    25 Handstand push-ups – pike pushups from knees on 20″ box, did 5 HSPU & had to switch
    Run 400 meters
    25 Chest-to-bar pull-ups
    Run 400 meters
    25 Burpees

    Time – 30:44

    Thanks Blake!
22. Blake

    August 28, 2019 at 11:58 pm

    Del as Rx’d with Coach Kevin
    27:43

    2016 – 26:09
    2015 – 28:09
    2014 – 28:57

    Not a PR but still a great workout!
23. Kelly B

    August 29, 2019 at 1:22 pm

    Barbell Club
    Snatch
    45-50-60-70-75-80-85-85-85# (get lower)
24. Mike Moody

    August 29, 2019 at 9:08 pm

    Del

    Pull-ups
    Pike from box

    26:40
25. Samantha Both

    August 29, 2019 at 9:58 pm

    Del, done as a ruck WOD (30# ruck)

    25 Ruck Burpees
    400m Ruck Run
    25 Pull ups with 6# med ball (no ruck)
    400m Ruck Run
    25 Ruck Push ups
    400m Ruck Run
    25 Pull ups (no ruck)
    400m Ruck Run
    25 Ruck Burpees

    Time – 26:10