Warmup:
PVC Pipe stretching, then empty bar 3x10 OHS, then 3x10 pushups
For Time: 21/15/9 Overhead Squats and Pullups
Modification & Scaling:
Novice: Sub Super Burpees for OHS with 5# DB's in each hand and use assisted pullup machine
Functional Fitness: 20KG OHS for men, 10 KG OHS for women and jumping pullups, 3 second descent
Athlete: 30 KG OHS for men, 20KG OHS for women, full pullups
Warrior: 40KG OHS for men, 25KG OHS for women, full pullups
Dessert: Single run down and up Heartbreak Hill
Post your time for the WOD and HH Run.
Compare to 5/10.
Okay, I can only think of one word for that one.......Owwwwwwie.
ReplyDeleteHaving said that, these workouts take an element of heroic effort, and it is a real kick watching all of you crank through them. Especially when I'm already finished with the workout.
Proud to be a part of this deviant tribe!
Jenn-5:28 Athlete
ReplyDeleteChristen-4:54 Athlete
Jarrod 2:12 Warrior
John T-5:05 Athlete
Mike -2:40 Warrior
Ben-6:17 Functional
Krista-4:56 Athlete
Rob-6:01 Fran
Tom-8:01 Athlete
Joe C-6:22 Functional
Ryland-3:56 Warrior
Rudy- 6:07 Athlete