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:
13:07 as RXed (hopefully I can say that more and more often from hereon out)
10:54 as Rx'd
12:44 - good times, I always love Hayes Gym, especially when I'm not required to run the IOCT.
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
12:39 of fun.
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.
14:01. awesome WOD.
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
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.
11:53.
Ropes were definitely the slowest part of the workout.
15:25 Rope climbs are a total goat. Tried to make up for it on the track laps.
10:28
I really underestimated this one.
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