Friday 03.20.15
Hero WOD
5 rounds for time of:
35 kettlebell swings, 20 lbs
30 push-ups
25 pull-ups (assist as needed)
20 box jumps, 18-inch box
1-mile run
Post time to comments.
*In honor of U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California,
who died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off
the coast of Italy. His first child was born a week after his death, a little girl, named Serene.
Did not have time for that much running. Did 5 rounds of other exercises, body is shaking!
25:48. Have to run tomorrow.
1:12:43
gpu
jumping pull-ups
step-ups 18 inch chair
That was a tough! Happy to be done.
19:01
3 rounds of exercises only- no running
Subbed 40# bench press for push-ups
1st 10 pull ups on my own each round
Step ups 18"
Great job James Family!
1:16:23
15# KB
GPU
chair asst pull ups
18" step ups
Treadmill (set at 6.7, 6.7, 6.2, 6.0, 6.0)
Holy. Crap.
26:57
No runs, 20# KBS, reverse pull ups, GPU
Only time for 3 rounds 38:58
Holy crap is right! Hats off to everyone who finished that!!
I timed my miles separately so I would push harder.
Reps/miles
1- 5:21 mile 1-7:29
2- 5:41 mile 2-8:08
3- 5:21 mile 3-8:35
4- 5:35 mile 4-8:46
5- 6:40 mile 5-8:28
Goal to be under 7:30 for my first mile and stay under 9 minutes for all the rest of the miles.
1:10:04
Jumping pull-ups
As RXed
I promise you won't see that WOD again for at least another 10 years……or EVER!!!
completed this today in 1:31:30.
All runs were outside with 3 rounds that included major hills.
UGH. 🙂
1:11, ball assisted pull ups, girl push ups, 7:51, 7:52, 8:26, 8:15, 8:08 runs on the treadmill.