Reminder – closed Monday for the holiday
10 Handstand push-ups
15 Deadlift (250/175#)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20/14#)
200 Double-unders
Run 400 meters with a 45/25# plate
*40 min cap
Compare to Aug.20/18
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WOD
10 Pike PU
15 DL @ 155
25 BJ @ 20’
50 Pull ups
100 wallballs @ 12/9
200 DU
400m run with 25# plate
22:00
Fun Saturday!! Thanks Kevin!
WOD in honor of Nuttall:
10 Handstand push-ups (pike knees on box)
15 Deadlift (85#)
25 Box jumps (20”)
50 Pull-ups (ring rows)
100 Wallball shots (6#/9’)
200 Double-unders (400 singles)
Run (shuffle/walk) 400 meters with a 25# plate
= 21:11
Great job everyone! Thank you Kevin.
I showed up for 9 am OG and tackled another GORUCK August partner ruck challenge workout, this time with Sam and Karen.. Karen went with me, and Sam worked as our partner..
One partner rucks 400m AFAP while the other
Squats
Plank
Lunges
Flutterkicks
We switched off stations, so everyone had a turn!
I think our time was 23:ish.
Then we rucked 1 mile and we shared the 45# and 60# sandbags.. 22:14
10 Handstand push-ups – 20 hand release
15 Deadlift – 100#
25 Box jumps, 20 inch box
50 Pull-ups – ring rows
100 Wallball shots (8#)
200 Double-unders – x2 singles
Run 400 meters with a 25# plate
Time: 26:34
18 seconds slower with 15# more on deadlifts
10 Pike Pushups from a box 24″
15 Deadlift 185#
25 Box jumps, 24 inch box
50 Pull-ups
100 Wallball shots 16#, this part was the hardest for me
400 Single-unders
Run 400 meters with a 45# plate
27:14
OG
Mini Murph
– 800m run
– 50 pull ups done as ring rows
– 100 push ups
– 150 squats
* did as 10 rounds of 5-10-15
– 800m run
Finished 24:26
2016 did in 26:48 so PR
Wod- 33:48 Rx
Did in OG Aug 8 with Del with Ring rows, 12# wallballs and 400 singles
Time 29:33
Nutts
did pike pushups from floor
25:44 was 22:58 and 26:42