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Monday 101011

Ricky Frausto Filed Under:
WOD
Disposable Heroes (Mini) WOD
3 rounds for time of:
400 meter run
Walking Lunge, 40 meters
25 Knee 2 Elbows
25 Push ups (hand release at the bottom)
25 Burpee Pull ups

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In Santa Monica
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Disposable Heroes WOD - CrossFit Journal
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3 Responses to "Monday 101011"

  1. paul Says:
  2. Brutal. Ricky and Joe have both made some very convincing speeches about not skipping intimidating workouts, otherwise I probably would have skipped this one.

    2 rds rx'ed. I'd like to think I could've done a little better if not for 150 pushups on Friday and burpees on Sat.

    Great job, 6am!
  3. Hilg Says:
  4. Took Ricky's advice from Twitter and "slept in" this morning and hit the noon class. Brutal is right.

    2 rds plus 7 KTEs scaled to option (1). Felt good about not having to scale KTEs and got them to the elbows.

    Making a commitment to getting to the Gym 3-4 days/week and doing my own recommit to Paleo starting today.

    B
  5. VanBeek Performance Says:
  6. Tall Clean Work - Just 2X2

    Floor to Shoulder + Push Jerk - 3RM
    Power Catch or Full

    110, 154, 185, 205, 220- Could have tried 230 but got rushed off the platforms by a team coming in

    Trap Bar DL X5
    135, 225, 315, 335 - Tough

    HSPU Max (Well 1 Rep short of failure) 10, 8, 7
    Underhand BB Row X10
    115, 125, 135

    Wanted to do a Tabata Mash Up of Rowing and DUs but my jump rope broke after RD 1 so ended up just Rowing instead

    Ended up doing 2 Sets of 4RDS of Tabata Row... Hit 29 calories total over 4 RDS on the last set

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