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
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!!
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
“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.
Del as Rx’d
23:56
Not my best. Pull-ups and HSPU were tough today.
And I just realized I didn’t do C2B for the last set of PU. Dammit!
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
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
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.
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
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!
Nice push John! You killed it.
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
Del purple with 30db (bw 174#)
19:52.
Next year hoping for the weighted pull-ups
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
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
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
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
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
Del as RX
27:10, the weighted pullups were slow and so was the medball kinda runs.
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
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
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
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