Wednesday 03.04.15
Hero WOD
30 bench presses, 20-30 lbs
Then, complete as many rounds as possible in 20 minutes of:
7 pull-ups (assist as needed)
77 double-unders (307 single)
20 squat clean thrusters, 20 lbs
28 butterfly sit-ups
Post rounds completed to comments.
40# BP
3 rounds + pull ups & 70 jr
All pull ups unassisted!!
Singles
30# thrusters
Looked easier than it was!
20lb bench press
2 rds and all the way to 6 bsu for 3rd Rd.
20lb weights and single jump rope.
Pull-ups were band assisted from standing, arms straight. A first for me!
Arms crossed on bsu.
2 rounds + PU and 100 SJR
Sub push ups for pull ups
SJR
30# squat clean
3 rounds plus push ups and I called it quits with 2 minutes left. (Haven't slept much lately)
20 lbs. all
(Jump pull-ups)
Oops, that was 3 rounds at the buzzer, not 4 🙂
20 lb bench press
Single jump rope
20 lb dumbell squat clean thrusters
45# squat clean thrusters
3 rounds + 221 (7 pull ups, 214 jump rope)
55 seconds for bench press, 20 lbs
2 rounds plus jumping pull-ups and double unders
20 lb SCT
30# bench, then
3 rounds plus pull ups and 88 SJR
chair asst pull ups
30# SCT
Squat clean thrusters are brutal. Whew! Also may have been off on 3rd round of SJR. So hard to keep track!
2 rds + pu
40 lb bp
25 lb clean
65 lbs first 15 Bench Press
45 lbs second 15 Bench Press
Band-Assisted Pullups
Single Jump Ropes
45lbs & 20 lbs on Thrusters
Completed 2 rounds plus pull-ups and jump ropes in 20 min.
This workout felt very awkward for me and I struggled through all the jump ropes.
30# BP
3 rounds plus pull-ups
20# clean thrusters
2 rounds
+ pu, 300m row and 10 SCT
24#
Band assis pu
300m row instead of skip (1.5min)
Under table pull ups, subbed leg lifts for bfsu. 25# press in 1 minute even. 2 rounds + pull ups and 185 sjr.
3 rounds plus pull-ups and 145 jr
85# bench. Kipping pullups, double unders, 65# thrusters, butterfly situps. Thanks!
2 rounds + 84 reps
53 seconds bench press 30#. 3 rounds plus pull UPS and jump rope. (finished the last 60 jr after timer went off) 20# squat clean thrusters. Chair assisted pull UPS. Sjr