Today, we are doing a Hero WOD from the CrossFit main site from 23 October 2011 - check out the link: http://www.crossfit.com/mt-archive2/007957.html
"Bradshaw"
10 rounds for time of:
3 x Handstand push-ups
6 x Deadlift (225/155)
12 x Pull-ups
24 x Double-unders (or 75 single-unders)
NOTE: Set as an AMRAP 20 if you are pressed for time. Post number of rounds completed in 20 mins if you go with this option.
NOTE2: Scale deadlifts as needed - 225 is rather heavy, especially for a total of 60 reps!
NOTE3: If you cannot do HSPUs, then substitute with 3 for 1 elevated push-ups (9 each round) or 2 for 1 pike push-ups (6 each round)
Post time to comments.
got to 7 rounds right at the 20 minute mark
ReplyDeletescaled the DL to 185.
That was a really tough one. My hands are definitely paying the price.
6 rounds, 185# on DL
ReplyDeletenice work by the morning crew! Tough WOD and everyone gave it a great effort!
ReplyDeleteMy back is still tweaked a bit, so I had to modify to:
5 rounds:
3 x HSPU
6 x Deadlift at 135
12 x pull-ups
15 x air squats (D/Us were killing my back!)
12:37
Good times!
Beastin. Focus on some isolated curls to get those arms lookin nice for the ladies. Lez-be-honest
ReplyDelete