Today was a hero WOD. For some of the crew this was their first hero WOD and a pretty hard one at that so they got subbed, but nonetheless everyone did great today!! Jack and I discuss everyone's improvement all the time and we are very proud of you all. We love to see everyone enjoying themselves, building community, and pushing their abilities. Keep it up and keep pushing. There are always ways to keep improving and make things harder!
100 ft Overhead Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Pushups
4 rounds for time
Jack- 42:05 Rx'd
Jmanator- 25:10 (12lb WB, pushups)
Danyelle- 31:28 ( 12lb WB, box pushups)
Terry- 40:37 ( 40 squats w/26lbs, step ups, 25lb WB, pushups)
Nunn- 40:39 (15lb OHL, 20",15lb WB, elevated pushups)
Sean- 45:34 (25lb OHL)
Michele- 27:16 ( 3rds, 15lb OHL, 7", 8lb WB, pushups)
Matt- 27:40 ( 3rds, 25lb OHL, pushups)
Jen- 15:44 ( 2rds, 10lb OHL, pushups)
Nadyne- 16:21 ( 2 rds, 10lb OHL, 6", 8lb WB, pushups)
Here is a sample of the WOD
|Taking a break and looking plump|
|This about sums it up!|
|Way to push it to the next level buddy!!!|
After the WOD, Jack and I did some back squats and 30" box jumps, and Jamie got her first rope climb.
Jack- Danyelle went up to 135 lbs and I went up to 255 lbs. We followed them with box jumps to work our explosiveness.
|For any of you who have trouble finding rock bottom, Danyelle has found it for you!!!! She has actually gone past rock bottom and is looking somewhere for the earths core, LOL!!! A little too deep but she powered through it!|
|Jamie's First Rope Climb!!!!!|