“Ryan”
5 Rounds for time of:
7 Ring Muscle ups MRX 7 C2B Pull-ups + 7 Ring Dips
21 Burpees
Compare to April 10, 2014.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, 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.
Wod RX: 14:32
Hero Wod – “Ryan”
100 OHS
3 sets – 40,40,20
6 min
OHS 10 EMOM for 10 min
15# bar working form & depth
Modified WOD
5 RFT of
7 ring row
7 banded bar dip
15 cal bike
17:33
100 OHS #55 @7:59
then…
5rds of:
7 ring rows, 7 banded bar dips
21 burpees
Finished @14:28
WODrx: 15:14
So awesome, Rachel! Great job today – killed it!
Incredible job, Rachel!!!! You make those ring MU look so easy!!
great pic – lookin’ strong as always, Chad!!
Strength – so sore from the squats over the last 3 days – just did the bar 10 reps EMOM
WOD Rx
22:25
most RMU’s i’ve ever done – surprised myself for sure.
**Thank you, Ryan for your service – always an honor to do a Hero WOD.
thx breck!
So proud of you!!! Way to crush those Ring MU!!!
Ryan!! Awesome job!!!
Strength
EMOM of 10 empty barbell OHS for 10 min
“Ryan” hero Wod
5 rounds:
7 false grip ring MU progressions under rig using box
21 burpees
16:45
Strength: 100 back squats @ 75#
WOD: modified *r foot
5 rounds
-5 strict pull-ups
-7 strict bar dips
-10 burpees
-15 GHD sit-ups
15:41
10 OHS EMOM for 10 minutes with 35# bar
“Ryan”
As Rx’d
Ring MU’s in the following sets:
1: unbroken
2: 5-2
3: 4-2-1
4: 4-2-1
5: 3-2-1-1
Time: 13:04
Strength: OHS
30 @ 95# (2 sets)
70 @ 75# (5 sets)
Hero WOD “Ryan” Rx’d
18:52
100 OHS 65#
4 sets of 25: 5:29
Wod as rxd
Very much a skill session-
3 rounds + 7 mu’s
Well done to everyone working their weaknesses today 🙂
75 squats @ 95#
WOD:
Kipping pull-ups with ring rows
22:22
Activator: 9 something.
WOD: 3 bmu per round mostly banded
Finished right after cap.
100 OHS at 65#
4 sets of 25
6:00
Ryan rxd
24:51
Lots of chatting and cheering with this Wod. Probably a pr for mu in a workout.
In 2014, I did 2 MU per round so I’ll take it!
Strength: 100 back squats at 95# unbroken
Wod rx*
rmu transition work*
22:xx
Got my first rmu after class. Thanks for the tips Dan!
Yay Jared!!!!!!!!!!!
That’s so awesome! Great job!!!
100 OHS
25-25-25-25
6:11 – started 10 seconds late, grabbing clips
MOD Hero WOD
First 4 rounds: 7 C2B and 7 kipping ring dips
Last round: 7 single RMUs (surprised myself here)
23:37
KP abs
OHS-35#
30-30-22-18 = 7:26
Modified “Ryan”
5rds
7 ring rows
7 parallette dips
21 burpees
24:00
Strength: 135 each round
WOD 4 Ring MU + 21 Burpee: 19:41