Friday 171110
Marine Corps Birthday
For Time:
-1600m Run or Row for the Marine Corps
Then
“MARCO”
3 RFT:
-21 Pull-ups
-15 HSPU
– 9 Thrusters 135/95 MRX 95/65
Then
-1600m Row or Run (opposite of start) for the Marine Corps
Post time to responses.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year- old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Don’t forget to ORDER your CFJ Hoodie. Last day is this Sunday, November 12th!
WOD as rx’d – did row first; *subbed push-ups in place of HSPU
*
24:36
WOD as Rx’d w/1 abmat for HSPU:
35:23 (last round of HSPU took a while).
Mod wod
1600 m row 5:50
3 rds
21 ( 11 strict and 10 jumping pull-ups)
15 HSPU strict
9 thrusters 115#
4 km bike 6:34
34:37
Wod RX:(Run first)
23:24
WOD modified
1-leg row both 1600’s
3rds of
12 pull ups
15 knee push ups
9 seated DB press 15#
27:46
WOD w/30# KB thrusters and 1 abmat
29:10
That was tough!! Thanks for pushing me on the row, Jess!
Happy B-day Max!
WOD rx’d starting with run and strict HSPU’s
23:22
mile time=7:09 or 7:11?
“Marco” unbroken until last set of HSPU (10-5) and thrusters (5-4)
1600m row- 7:52
Great job 9:30 crew!! Happy Bday Max!
4K assault bike
3 rds
21 pullups
15 seated db strict press (20#)
9 db thrusters (20#)
1600 m row
34:00
wod rx run first
28:17
marco totally destroyed me, it was fun working out with the champ!!! Good job 9:30
rx 22:47 run first
Mod WOD 1 HSPU 65# and thrusters only to parallel, Run then Row
Run 7:50
Row 7:30
27:59
Wod rx
27:54
Mile time: 6:07
Not sure on Row.
Thrusters killed me.
Happy BDay Mishkin
WOD. Rx’d – Started w/run and w/strict HSPU’s
26:54
Run – 7:25
‘Marco’ – 11:59
Row – 7:30
Happy B-day Max!
Holy Cow. I finished this guy as Rx’d because it’s a HERO WOD but also b/c I’m in training for KO!! HSPU’s KILLED ME!
“Marco” as Rx’d
35:15
Jess, you’re a ROCKSTAR!
Wod as rx’d – run first
30:20
Wod
started with Run
Used one abmat for HSPU
First run – 6:47
Total time: 27:03
Got get better at HSPU
Wod w 20# DB seated strict press due to stitches in head and 30# DB thrusters due to wrist
Ran first
29:23
PRd mile!
WOD RX w/ 1 abmat
37:??
HSPU were a struggle.
Wod rx (used green mat for HSPU)
run/row
27:22
Run, 6:57
Foo Fighters concert ticket, $50.
BOK Center, Wednesday, Nov. 15th.
918-906-8910