Heroic

Sunday 101219

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
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  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options, courtesy of Brand X:
    Big Dawgs:
    As Rx’d
    Women – Deadlift 205 YES!
    Wall Ball 14
    Plate 25
    The Porch:
    For time:
    10 Handstand push-ups
    205-225 pound Deadlift, 15 reps
    25 Box jumps, 30 inch box
    50 Pull-ups
    100 Wallball shots, 20 pounds, 10’
    200 Double-unders
    Run 400 meters with a 45lb plate
    Women Deadlift 155-185
    Wall Ball 14
    Plate 25
    Pack:
    For time:
    10 Handstand push-ups (or Progressions)
    135-185 pound Deadlift, 15 reps
    25 Box jumps, 24 inch box
    35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
    70 Wallball shots, 14 pounds, 10’
    120 Double-unders
    Run 400 meters with a 25lb plate
    Women:
    Women Deadlift 65-95
    Wall Ball 8-10
    Plate 25
    Puppies:
    5 Handstand push-ups (or Progressions)
    25-45 pound Deadlift, 10 reps
    15 Box jumps, 12-20 inch box
    20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
    25 Wallball shots, 14 pounds, 10’
    30 Double-unders (or Tuck Jumps)
    Run 400 meters with a 10-25lb plate

  • keller

    5 rounds for time – 8:40:
    3 Power Snatches – 75% of body weight (syb 95#, 50% of body weight)
    5 Handstand Push Ups (sub 25# plate and an ab mat after the second round)
    7 Box Jumps 24″

  • Jai

    Deadlifted 145#. Hope to lift 150# when I get back, just before the new year, as it was a resolution.

  • Jason W

    25:28 using a 24″box. Everything else as rx’d. Double unders alone took me 12min.
    6 rounds, 5 pull ups as rx’d for yesterday’s wod

  • Jeff

    29:54, wall balls to ~9′

  • Alex B.

    155# DL, 70 wall-balls w/ 14# ball, 150 double-unders: 22:50.
    Just the right dose of white buffalo.