Friday 081010
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to responses.
The substitution for one muscle-up is 3 pull-ups and 3 dips.
This is a “Hero” workout dedicated to a Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 13 Total Burpees = 91
13 Burpees
“Ryan”
As Rx’d
Time: 13:45
“Ryan”
5 rounds of
7 muscle-ups
21 burpees
19:22
12 burpees for yesterday
13 burpees for today
Did yesterday’s WOD, but could only get in 5 rounds
3 x 185
3 x 225
3 x 255
3 x 275
3 x 285
285 felt pretty heavy today!
Jeff-
285 is heavy!
Danny-
You are forgiven. Burpee on.
lookin good ladies!!! Have a wonderful weekend!
“Mr. Joshua”
5 Rounds:
400m run
30 GHD Situps
15 245# Deadlifts
=23:43
“Ryan”
Five rounds for time of:
7 Muscle-ups (subbed 3sets of 7 pull-ups & 7 dips each round)
21 Burpees
Time: 47:55
Hmm.. I’m not sure if it was the dips or the burpees that killed me? Probably a bit of both!!! ; )
Great job Matt! Thanks for the inspiration w/out the singing! : )
52/m/190
CFWUx3
Did “Mr. Joshua” new Hero WOD
5 rounds for time of run 400m, 30 glute-ham sit-ups, 250lb. deadlifts 15 reps
I modified by running on treadmill at O% incline, doing sit-ups on the floor, and deadlifts at 200lbs.
My time: 47:45
I am having trouble with my left calf. Any running and it tightens up. I had to fast-walk some of the running.
I did back squats
20x85lbs.
I did OHS
10x45lbs.
I did shoulder press
20x75lbs. broken 10, 4, 4, 3
5x85lbs.
I did dumbell shoulder press
10x20lbs. dumbells
“Ryan”
Five rounds for time of:
7 Muscle-ups (modified 3 sets of 7 pull-ups & 7 dips each round)
21 Burpees
Time: 25:30
Shpanks…and congrats Nicole…you still bad assed your way through even though you have the plauge. I think it was the dips that got you. I probably should have sang anyway…it would have knocked off 10 min from your time…easy ; )
The pull ups got me…my hands feel like acid. So I need to start either wearing gloves or my hands just need to man up.
All of the above and 13 Burpees. You thought I forgot.