Thursday, 12 JULY 2012

I saw this hero WOD on the mainsite and knew we had to do it!

We will meet up in the '62 room to warm-up and then move to the 3rd floor weight room for the WOD (they have more dumb bells).

TUMILSON - posted 4 JULY 2012 on the mainsite

8 rounds for time:
Run 200 meters
11 x burpee dumbbell deadlifts (60/40 lbs. dumbbells)

NOTE:  Check out of the video for how to do the burpee dumb bell DLs - http://www.youtube.com/watch?v=IaKUHO9IVls
NOTE2:  Do not kill your back doing the BDDLs - maintain your lumbar curve and scale loads according to your ability!
NOTE3:  Run route - leave from the front of the 3rd floor weight room, run towards Stairway to Heaven (make a left at the intersection, rock wall will be on your right), run to the end of the building, touch the wall and return to the start point.  I paced it out, it should be close to 200 meters.

9 comments:

Mickey said...

MAJ Grim -

Any suggestions on substitutions for burpee deadlifts? The gym here keeps flooding so I do not have access to weights.

v/r
CDT Koss

Adam said...

Mickey,

Do you have access to any weighted objects like sandbags, medicine balls, kettlebells, etc.? If so, then do a burpee and a front squat with whatever heavy object you can find.

Best of luck and I'm glad to see you are keeping after it!

Mickey said...

Thanks sir,

I'll see what i can do.

Adam said...

wow, I once again underestimated this one! One of these days I will learn that these things are tough!!! Great to see a small but mighty crew there this morning!

22:31 as rx'd with fastest round of 2:12 (1st rd) and slowest at 3:07 (6th rd).

SMOKER!!

ErinM said...

20:53

Scaled down to 30 lb dumbbells (instead of 40).

Fun!

Mickey said...

couldn't find anything heavy so I did a burpee-squat jump thing that I made up out there to make sure I got the legs smoked too like the burpee deadlifts.

16:11

almost lost my dinner out there.

Matt said...

Aloha,

A day late post on this one. Great WOD.

As Rx'd: 19:25

Mark Stewart said...

There is nice a suggestion that get Neoprene Dumbbells 10 lb these are best exercise equipment and you can build your muscles strong by using Neoprene Dumbbells 10 lb.. Neoprene Dumbbells 10 lb

jswobe said...

Wow. didn't expect this to be that hard. Humbled again...

18:30

w/ 50-lb DBs (hotel gym...heaviest on hand...)