Wednesday 07.08.15
HERO WOD
5 rounds for time of:
10 weighted squats, 40-60 lbs
10 deadlifts, 60-80 lbs
400-meter sprint
Rest 2 minutes
Post time to comments.
*In honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, who was 28 years old and died
March 11, 2013 from a fatal injury in Jalrez District, Afghanistan, from
small-arms fire from an Afghan security-forces member.
Completed this on Saturday, although I adjusted a little for sore legs
5 rounds
15 squats, 30#
15 DL, 30#
400m sprint (treadmill at 8.0)
Rest 2 mins
24:08 without last rest. Will find something else to do today.
Repeated WOD from 7/8/14
5 rounds
21 burpees
400m run (t = 7.0)
21:45 vs 22:11
16:22 not including rest
50# DL and squat
13:50 no rests
20 lbs. all
Short on time so I did a tabata with 45# squats, 70# DL and burpees. Total workout time 12 minutes.
45 min. tempo run
15:57
40# squats and deadlift
Subbed 200 jump rope for run.
Short on time so no rest.
19:41 without rest, 60# squats and deadlifts
15:34
53lb squats and dl
Subbed 10 narrow boy push ups for run