tagged 
chipper, lunge, overhead squat, push-up, rope climb, squat, sumo deadlift high pull, thruster
chipper, lunge, overhead squat, push-up, rope climb, squat, sumo deadlift high pull, thruster Workout of the Day - Monday, July 6
Warmup
2-3 rounds
Hollow rock
Pull-up
Handstand
Squat
Handstand
Ring hold
WOD
For time:
80 Squats
70 Push-ups
60 Lunges
50 Sumo deadlift high pull
40 Overhead squats
30 Handstand push-up
20 Thrusters
3 Rope climbs
As Emma is demonstrating, we substituted handstand push-ups with headstand kick-outs to a push-up position for most kids. Some also did a :30 handstand hold as a substitute.
Reader Comments (10)
K Shakes 19:49
Veronica 22:02
Coach T 22:17
Katie Kav 22:17
Megan Kav 20:46
Doug 21:32
10 AM WOD
40 squats
25 push-ups
30 lunges
25 kettlebell swings
20 overhead squats
30 second handstand hold
10 thrusters
2 rope climbs
Maria 9:16
Maddy 9:16
Elle 10:33
Alexis 11:14
Big Z 12:09
Khalil 12:08
Murley 16:52
Bubs 25:16
Emma 21:33
Alyssa 20:20
Erika 21:47
Jacqueline 23:24
Tyler 25:38
Jennifer 27:14
Clouse 27:24
Katie B 29:18
Master P 27:19
Matt 18:06
Kroll 25:28
Faust 22:30
Sabal 22:38
Ryan ?
Curtis ?
Half reps
Mr. Augustine 16:52
Blob Father 12:46
Mr Anderson 18:30
Mrs. A 16:44
Tara 18:14
Mrs. Pip 21:04
Elizabeth 18:27
Crystal 19:55
Mr. Carey 20:39
Mrs. C 22:37
Mr. Z 21:31 (55)
Aly 22:33
Erin Kav 21:48
Ricky 23:56
Lauren 24:37
Ryan 20:38
Kyle 26:04
Mike 27:32
Squats unbroken
Push-ups had to break up into quick sets, got tired quickly
Lunges unbroken
SDHP: 45 (unbroken but it took a lot of energy)
OHS: 10# plate (those sucked so bad! Had to break up by 5's)
HSPU: headstand kick-outs (broke those up a lot, they were surprisingly really hard)
Thrusters: 25# dumbbells (broke those up by sets of 2 or 3, by far the hardest move)
Rope climbs felt pretty good, opposite leg because my ankle is still sketchy at best.
I need to work on keeping the intensity up after the first 6-7 minutes. Just like in my races, my first mile is always way faster than the rest.
9.5 weeks post-biceps tendon repair
"PK" 150703
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
As rx'd - sort of - had to do 1-arm DLs.
Back squats felt great (unbroken). 275 was a lot for 1-arm DLs - definitely the toughest part. The 2 min. rest made me push harder on the runs, but by the end, it was a struggle. Still, this is the first Hero WOD I've been able to do since the injury, and that in itself felt great.
Whoops, forgot time. 33:38 w/o the last rest.
Knee push-up/ 35# bar/ 30 sec hold
65 pounds on bar, head stand kick outs ^^^, plate pushup
knee push up/15 # bar except for overhead squats,pvc and 30 sec hold
Box PU/ 45 bar
Knee push-ups
45 lb sumos
45 lb OHS
handtand kick outs
25lb thrusters
The kick outs took me longer than expected man. I felt really good til I got to that station though, kinda of felt like I was crusin'. Then I was not haha.
hell yeah mel