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

Post time to comments/LogWod.














In Santa Monica

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Disposable Heroes WOD - CrossFit Journal

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3 Responses to "Monday 101011"

1. paul Says: http://crossfitomaha.blogspot.com/2010/10/monday-101011.html?showComment=1286803265518#c8928425074806980314'> October 11, 2010 at 8:21 AM
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: http://crossfitomaha.blogspot.com/2010/10/monday-101011.html?showComment=1286822967447#c5033336963256378349'> October 11, 2010 at 1:49 PM
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. Anonymous Says: http://crossfitomaha.blogspot.com/2010/10/monday-101011.html?showComment=1286825049047#c217364928025657328'> October 11, 2010 at 2:24 PM
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