Tuesday 08.30.16
HERO WOD
For time:
Run 1 mile
Then, 8 rounds of:
10 wall-ball shots
10 butterfly sit-ups
Run 800 meters
Then, 4 rounds of:
10 wall-ball shots
10 butterfly sit-ups
Run 400 meters
Then, 2 rounds of:
10 wall-ball shots
10 butterfly sit-ups
Run 200 meters
Post time to comments.
*In honor of Officer David Vanbuskirk, 36, of Henderson, Nevada, who was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Saving this for Labor Day…
So I did a workout from Carrots n Cake:
10, 9, 8, etc…1
Overhead lunges- 25#
Man makers
Ft Lateral raise (16# total)
Thrusters – 35#
Weighted dips (8#)
Russian twists
24:37
Dripping!!!! I thought this one would be easier- ha!
33:43
26:30 subbed squats for wall ball shots
Did a similar version of this yesterday. Posted there. Probably jumping the gun on you again Jenni, but did:
50 box jumps, 18"
25 HSPU, knees on bench
40 box jumps
20 HSPU
30 box jumps
15 HSPU
20 box jumps
10 HSPU
10 box jumps
5 HSPU
11:07
Then did 7 RFT
15 hip raises (with 15#)
3 boy push ups
3:41
Vs 4:26 on 5/14/15
Hip raises with feet on box, no weight
35:34 outside and estimated runs
12# ball
Decline sit-ups on driveway because it was closest to wallballs
33:13
1 mile run outside w/ dog
1/2 40# thrusters
1/2 12# WB
10 overhead tricep extensions each round
800m & 400m on elliptical w/ 8# db
Felt a bit nauseous at the end- sweat burning my eyes!