Saturday 181013
Navy HERO WOD
“GLEN”
For Time:
-30 Clean & Jerks 135/95 MRX 95/65
– 1 Mile Run MRX 1200m
-10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′
– 1 Mile Run MRX 1200m
-100 Burpees (jump on a plate) MRX 75
“GLEN”
For Time:
-30 Clean & Jerks 135/95 MRX 95/65
– 1 Mile Run MRX 1200m
-10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′
– 1 Mile Run MRX 1200m
-100 Burpees (jump on a plate) MRX 75
**Consider cutting all in half for 1 Round for some and 2 half rounds for others to see how far they get through** It is supposed to be tough and long for the Hardcore Navy.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012.
He is survived by his parents, Ben and Barbara; sister, Katie; and brother, Greg. First posted Oct. 12, 2012
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012.
He is survived by his parents, Ben and Barbara; sister, Katie; and brother, Greg. First posted Oct. 12, 2012
Post time to comments.
50 ghd situps
WOD Rx: 81 burpees at time limit…finished the 100 anyway
65 lbs, 10 ft rope, Rx run, Rx burpees
Broke it up…15 c&j, 1/2 mile, 15 c&j, 1/2 mile, 10 rope climbs, 1/2 mile, 50 burpees, 1/2 mile, 50 burpees- 44:33
“Z Man”
No rest; Ring MU before each set of Strict Ring Dips
44:44 (PR by 7:44; 52:28 with Bar Dips on 7/25/2017)
Took all I had to keep up Shawn as he casually held conversations with everyone nearby
Open Gym
3 rounds:
9 Lateral Raises w/15#
7 Klokov Presses (115#/95#/95#)
5 Bar MUs
3 Strict Snatch High Pulls w/95#
1 Strict Parallette HSPU
20 WB GHDs w/30#
20 WB Twists w/30#
20 Box Steps (30″ Right Leg; 24″ Left Leg)
6:30 am
M1W2D3 of FPT program at home
8:00
WOD w/ 95, 4K bike, 50 pull-ups,1600m row (wasted a couple minutes because bikes weren’t staying on), 100 burpees to plate
44:47
First time to do Grace Rx’d & first time to do 100 burpees.
WOD modified- rowed 1600 m for each mile equivalent. The rest as written:
“Grace” – 2:53
Finished @ 33:47
WOD RX: 32:33
Wod rx
39:43* stepped the first 20 burpees then figured out had to jump
WOD rx’d (Rope prob wasn’t 15, but burpees were to a recycle plate so I’m counting it):
91 burpees at the cap
Finished the 9
WOD rx’d
35:35
Wod RX
30:44
WOD as rx’d: 36:02
10 mile run
wod as rxd
32:12
arms were jelly after Z man yesterday!! well done everyone
Open Gym
Wod RX
34:30
Wod rx
41:14
Z-man. Rx’d. Strict bar dips
~46 minutes
Thanks for doing that one with me Kevin!
“Glen”
As Rx’d
Time: 29:00
For Time:
-Row 250 meters & 10 Pushups
-Row 500 meters & 10 Pushups
-Row 750 meters & 10 Pushups
-Row 1000 meters & 10 Pushups
-Row 1250 meters & 10 Pushups
-Row 1500 meters & 10 Pushups
-Row 1250 meters & 10 Pushups
-Row 1000 meters & 10 Pushups
-Row 750 meters & 10 Pushups
-Row 500 meters & 10 Pushups
-Row 250 meters & 10 Pushups
38:45