Today we will do a Hero WOD from the main site that was originally posted on Feb. 25th (http://www.crossfit.com/mt-archive2/008199.html). This one is going to be a beast, so show up on time, warm-up, and get ready!
"Zimmerman"
AMRAP 25
11 chest to bar pull-ups
2 deadlifts (305/225)
10 handstand push-ups
You read that correctly, it's a monster, so SCALE according to your ability. The deadlifts should be heavy, about what you would reach at the end of a heavy triple, but not impossible.
Post number of rounds complete to comments.
15 comments:
12 Rounds + pull-ups
305lb DL
had scaled to jumping pullups and box push-ups by the end
Good workout, may LT Zimmerman Rest In Peace.
Rx'd: 9 rounds + 3 pullups
I think I was taking about 30 seconds per rep with the DLs after the 5th round! That was rough.
EJ - BEAST is all I can say!
Mike - nice push this morning, 305 is no joke.
As for me, I did the DLs at 275 and had to scale to regular pull-ups starting on the 3rd round. HSPU were rx'd, but got REALLY tough as this one went on!
6 rounds + 5 HSPUs
9 Rounds + 5 Pull ups.
Tore my hands again. Horribly great workout
11 rounds + pull ups and DLs
225# DL
#225 Deadlifts
10 Rounds + pullups and dl's
I need to do more dead lifts, lower body/back strength stuff.
MAJ Grim-
Here's the thing I was talking about this morning. Lots of body weight only WODs for when you are low on equipment.
http://www.sealfit.com/downloads/Comprehensive%20Bodyweight%20Workout%20List,%20v1_0-1.pdf?4c9b33
Mickey-
Thanks for posting the link, it will help me to implement Crossfit style workouts in my platoon's PT program.
The work you are putting in at 0530 will really help you out. Make sure you pay attention to how Crossfit helps cadets who are part of the CCZP or some other form of remedial PT because PT standards in the 'real Army' are not as high as WP.
BTW, this is 2LT Smith, a B&G member from Jan 09- May 11.
Sir,
No problem. Thank you for the encouragement and words of wisdom. After starting crossfit, my APFT score jumped nearly 20 points so I definitely can appreciate the benefits.
Smitty - what's up man!?! How are things going in the 'real' Army? We miss seeing you around. Mickey is one of our new rock stars that has been part of the morning crew since August.
Take it easy!
Mickey,
Keep in mind that PT standards in the real Army depend on the unit. Do not look at LT Smith's comment as a blanket statement of Army PT. Some are definitely easier than the USMA standard, but there are several units that have a very high PT standard. It all depends on the commander.
9 rounds, in a crappy hotel gym using approx 200-lbs on a machine/cable deadlift (terrible, BTW).
HSPU's were brutal. I tried kipping, but I am not getting it.
This afternoon:
7 rounds + 3 pull ups
Scaled:
--DL @ 275, then @ 255 after rd3
--HSPU with abmat (scaled to hand-release PU at the end)
--and C2B turned into regular pull ups towards the end.
All of that being said: best workout of the week, even though I had to go alone.
LT Smitty - great to hear from you! Miss seeing you in the mornings.
jswobe, I would have paid to see the look on the people's faces in the hotel gym (if there were any) with you doing HSPU, etc. awesome for getting after it with what you had!
@Adam -- I'm traveling now w/ my new job, so I have done four WODs in the past two weeks in hotel "fitness centers."
There were definitely some looks.
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