Warm-Up: 2 Min Single Jump Ropes, 2 Min Double Under Work, 2 Rnds 10 Pull Ups w/ feet on Bar (more "Row Ups" than Pull Ups/touch chest to bar), 10 Good Mornings (25# plate), 10 Pistols (alt. legs / 5 each)
3 x 5 Candlestick to Front Lever (1 Leg or Tuck variation) [90sec b/t rounds]
RANKEL*
AMRAP in 20 min:
6 Deadlift (225#)
7 Burpee Pull Ups
10 Swings (70#)
200m Run (1 lap on outside of fieldhouse)
* New HERO WOD @ Crossfit HQ
A taxing day...AMRAPS are always tough, especially thru the middle...Mentally more than physically...It is a beat down!!!
ReplyDeleteEl Tigre' ~ 6 Rounds
Britt ~ 7 Rounds (185# DL / 55# Swing)
Feidt ~ 5 Rounds
tb ~ 5 Rounds + 7 Burpee Pull Ups
Hansen ~ 6 Rounds + 6 DL
Fiegel ~ 5 Rounds + 5 DL
Reeder ~ 4 Rounds + 7 Burpee Pull Ups
Bender ~ 5 Rounds
Schanen ~ 4 Rounds + 6 DL
Britt was motoring...Just a physical specimen! I don't know if his feet even touch the ground when he runs...
Bertag was an animal on the Burpee Pull Ups...Combined his greatest strength (burpees) with not so much a weakness anymore (pull ups) and he blazed thru it!