Complete as many rounds as possible in 12 minutes of: 20 butterfly sit-ups 5 pull-ups, assist as needed 5 bench dips
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Complete as many rounds as possible in 20 minutes of: 20 butterfly sit-ups 15 sumo deadlift high pulls, 20-25 lbs 10 leg lifts 5 pull-ups Post rounds completed to comments.
HERO WOD For time: Run 1,200 meters Then, 4 rounds of: 12 pull-ups, assist as needed 9 bench dips 6 handstand push-ups, scale as needed Then, run 1,200 meters Post time to comments. In honor of U.S. Army Spc. Andrew Wade of Antioch, Illinois, who died on March 9, 2011, in Bagram, Afghanistan, during Operation… Read more
3 rounds of: Max reps of pull-ups Max reps of shoulder presses, 20-45 lbs Max-distance run in 30 seconds Max L-sit hold for time Start a clock and begin an attempt at each exercise every 3 minutes. Post score for each exercise to comments. 5 BENEFITS OF SLEEP 1. Health: Not getting enough Z’s can… Read more
4 rounds for time of: 100-ft. walking lunge 30 butterfly sit-ups 15 pull-ups, assist as needed Post time to comments.
15-12-9 reps for time of: Thrusters, 20-45 lbs Pull-ups Compare to 01.25.17 Post time to comments.
For time: 50 wall-ball shots, 10lb ball to 10ft target 25 pull-ups 35 wall-ball shots 15 pull-ups 20 wall-ball shots 10 pull-ups Post time to comments.
21-15-9 reps for time of: Pull-ups, assist as needed Deadlifts, 60-90 lbs Post time to comments.
For time: Frances 1-mile run Frances is 21-15-9 reps for time of 20-45-lb. thrusters and pull-ups. Complete Fran before running the mile. Compare to 11.24.17 Post Frances time and mile time to comments. Happy Birthday Fran!
HERO WOD Complete as many rounds in twenty minutes as you can of: 2 Pull-ups 4 Handstand Push-ups, scale as needed 8 Kettlebell swings, 20-25 lbs Post rounds completed to comments. In honor of Chief Petty Officer Nate Hardy who was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by… Read more