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Wednesday, 09/29/10

We will meet in Hayes Gym for this WOD. Head into Hayes and meet under the IOCT shelf where we will brief the WOD.

Five rounds for time:
10 burpees
Run to ropes
Rope climb to track level
1 lap with medicine ball
1/2 lap without medicine ball
Take stairs opposite the ropes back to the 2nd floor entrance of Hayes gym.

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12 comments:

  1. ErinMSeptember 29, 2010 at 6:24 AM

    13:07 as RXed (hopefully I can say that more and more often from hereon out)

    ReplyDelete
  2. JWMSeptember 29, 2010 at 6:44 AM

    10:54 as Rx'd

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  3. AdamSeptember 29, 2010 at 6:47 AM

    12:44 - good times, I always love Hayes Gym, especially when I'm not required to run the IOCT.

    ReplyDelete
  4. ksekiSeptember 29, 2010 at 8:32 AM

    Since I didn't do the final WOD for FitComp this weekend, thought I would try it today... Scaled and modified of course.
    220#DLx20
    SUx20
    Squatsx20
    95# Ground to Overhead x20
    SUx20
    Squatsx20
    100#sandbag drag x 4times across mat
    70#KB Farmers Carry x 4times across mat
    Gym Loop
    11:58

    ReplyDelete
  5. Pauly DSeptember 29, 2010 at 10:22 AM

    12:39 of fun.

    ReplyDelete
  6. KingsSeptember 29, 2010 at 10:46 AM

    A workout behind so completed yesterday's HPC & DU combo. Decided to increase by a little over 10% because I was late. Used 150 for HPC's. Finished in 4:09.

    Will have to hit today's workout later today or tomorrow.

    ReplyDelete
  7. UnknownSeptember 29, 2010 at 11:15 AM

    14:01. awesome WOD.

    ReplyDelete
  8. jswobeSeptember 29, 2010 at 12:58 PM

    Not being near Hayes and the IOCT (almost makes me sad...almost...), todays B&G WOD was out of reach. I hit the crossfit.com WOD:

    AMRAP 20 mins:
    95 pound Push press, 10 reps
    10 KB Swings, 1.5 pood
    10 Box jumps, 24 inch box

    8 rounds + 5 PP


    GO ARMY! USMA '00
    US Army RDECOM
    Aberdeen Proving Ground, MD

    ReplyDelete
  9. MattSeptember 29, 2010 at 1:33 PM

    Aloha,

    Since Hawaii doesn't have Hayes Gym, and definitely not the IOCT (as jswobe said, it "almost makes me sad...almost...) I did a WOD that semi-mimics the movements. I will have Hayes Gym soon enough though.

    6 rounds for time of:
    25 x Burpees
    400 meter run

    23:01

    I somehow did every set of burpees unbroken. That is definitely a first for me. It is actually easier to keep going than to stop. You don't feel the pain until you stop.

    ReplyDelete
  10. KingsSeptember 29, 2010 at 8:54 PM

    11:53.

    Ropes were definitely the slowest part of the workout.

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  11. JCSeptember 30, 2010 at 8:38 AM

    15:25 Rope climbs are a total goat. Tried to make up for it on the track laps.

    ReplyDelete
  12. AnonymousSeptember 30, 2010 at 10:41 PM

    10:28
    I really underestimated this one.

    ReplyDelete