Wednesday, March 28, 2012
Hero WOD Mash up
For time:
1 Round of “Rankel”
6 Deadlift (225#/160#)
7 Burpee pull ups
10 KB swings (70#/55#)
200m Run
– 1 MINUTE REST –
1 Round of “Hammer”
5 Power clean (135#/95#)
10 Front squat (135#/95#)
5 Push jerk (135#/95#)
20 Pull ups
– 1 MINUTE REST –
1 Round of “Hansen”
30 KB swings (70#/55#)
30 Burpees
30 GHD sit ups
– 1 MINUTE REST –
1 Round of “Wilmot”
50 Squats
25 Ring dips
14 Comments
Drew
March 27, 2012This is awesome!!!! Can’t wait!
Pete
March 27, 2012I told you that it was too much to explain.
Andrea
March 27, 2012Woah….Better eat my Wheaties!
Eric
March 28, 2012I’m going to need a map for this one. It looks like a blast but I’m gonna get lost somewhere.
Mailman
March 28, 201219:38 (55#KBS/115#PC,FS,PJ/55#KBS)
Greg
March 28, 2012I love it. The goal I think should be to do each round unbroken, since you get a minute of rest.
Kamal
March 28, 201220:16 (green pull ups/green ring dips)
Good times at the 1:45 class!
Jerry S.
March 28, 2012That workout today ROCKED me! I was pretty happy with time though…
16:28 (160# DL, 35# KB, 95# PC, FS, PJ, red band for ring dips)
elizabeth
March 28, 201221:58 (purple ring dips)
Andrea
March 28, 201217:33 130#-65#-45#-purple-red
This WOD was big fun!!!!
Pete
March 28, 2012I’m really glad everyone enjoyed the WOD today.
27:58 Rx + 1 round of “Tyler”
Drew
March 28, 201220:18 abmat…great compilation Pete! Gives us a taste of how difficult these Hero WODs are.
Nicole
March 29, 201218:21abmat,purple ring dips
Larry
March 29, 2012I agree with Drew. Great mash-up Pete..
19:54 (1/2 GHD…1/2 Abmat)