Thursday 03.26.15
Hero WOD
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 60-80 lbs
50-yard sprint
34 box jumps, 18-inch box
50-yard sprint
34 cleans, 20 lbs
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 10-lb. ball
50-yard sprint
34 pull-ups (assist as needed)
50-yard sprint
Post time to comments.
*In honor of Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7,
2013, when he was fatally injured by gunfire in an apparent ambush while
on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had
been with the Riverside Police Department for 11 years, assigned to
field operations and the SWAT Team.
90 DAY CHALLENGE X: DAY 73
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
14:30
Only time for 1 round- took longer than I thought!
Subbed 50jr for sprints
Subbed 25# thrusters for wall ball
Subbed sit ups for pull ups ( I'm doing a pull up training & I can't do any for 5 days)
1 round 18:30
Subbed 75 sjr for runs
22:28
1 round
26:56 1.5 rounds (through cleans + sprint)
60# DL
Burpees to the ground
First 17 regular push-ups
Skipped pullups (no bar)
30:45 w/ some subs. Still injured from last hero WOD so going a little easy.
50 SJR for sprints
20# all
18" step ups
Thrusters for wall ball
Supermans for pull ups (I think Friday's pull ups are to blame for my injury)
Did 20 second sprints bc I didn't measure …28:56 min
42:35, subbed 50 sjr for runs, 60# DL, 20# cleans, 10# thrusters instead of wall balls, girl push UPS, one leg chair assisted pull UPS. I only did pull UPS the first round BC I ran out of time the second round (but still did the sjr).