Saturday, April 8th

7
Apr

Saturday, April 8th

KHour Hero Wod

“Wood”

Complete 5 rounds for time:
Run 400m
10 burpee box jumps, 24/20
10 sumo deadlift highpull, 95/65
10 thrusters, 95/65
Rest 1 minute

Compared to 10/11/14.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

34 Responses

  1. Joe

    Bench 5-5-5-5-5
    155-155-160-160-165

    Some accessory work:
    Curls
    SA kb row
    Strict ttb

    Walking 18 with dad, not for time ????????
    (And thus trying to give my lower back a break. Will hit wood tomorrow)

    1. Liz

      shoulder pt. can finally hang from bar without pain!!!
      4mi run because it’s just so damn lovely outside

  2. BAston

    29:14 rx’d (didn’t finish last time)

    and I don’t want to miss a thing! Thank you Steven Tyler.

  3. ianvictus

    Modified this at Globo gym this morning before work.

    3 rounds
    0.25 mile run on treadmill
    10 burpee box jumps, 20″
    10 sumo deadlift highpull, 35lb dumbells
    10 thrusters, 35lb dumbells

    26.42, no prescribed rest, but I took plenty of it

  4. Matt

    22:38 rx

    Sunday Oly in OG
    Clean Singles
    205-225-235-245-255(f)-255(pr)
    Jerk Singles
    205-225-235-245-255(f)-255

  5. chad

    27:43rx
    Split Jerk 3-3-3-3-3
    135-155-165-175-185(2)
    50-40-30-20-10 abmat sit ups
    ss 3 round of 12 bird dogs and 12 hip bridge

  6. Alice

    24:53 rx
    #depleted

    Open Gym
    Wendler’s, Week 1:
    Back Squat
    —warmup: bar x10, 65×5, 85×5, 95×5
    —working: 115×5, 125×5, 135×12
    Press
    —warmup: bar x10, 45×5
    —working: 50×5, 55×5, 60×8
    Accessory work: Bent Over Rows
    —3×8 @55

  7. johanna

    OG:
    Wendler’s Week 1:
    BS: 140×5-150×5-165×12

    partner wod with Ashley:
    66 cal row
    50 burpees over the bar
    33 squat cleans @95
    50 T2B
    33 squat cleans @95
    50 burpees over the bar
    66 cal row
    Time 28:18

  8. JoJo

    22:45 Rx’d Unbroken

    Accessory Work:
    Shoulder Mobility
    Tabata 20 sec hold 10 sec rest: L-sits
    5×5 HS Pike Push-ups

    Sunday OLY in OG
    Clean Singles
    125-135-135-140-145(pr)
    Jerk Singles
    95-105-110-115-115- 120 (Failed)

  9. heidi_w

    OG

    Front Squat
    105 (5) | 115 (5) | 125 (3) | 135 (3) | 145 (1) | 150 (1)

    Press
    55 (5) | 65 (5) | 75 (3) | 80 (2) | 85 F | 80 (1)

    Squat Snatch Singles
    75 | 85 | 85 | 85 | 85 | 90 | 90 | 90F

  10. ERIC S.

    Did someone leave their keys ???? at Metropolis? If so I left them by the computer. Looks like they belong to a janitor

    1. Keys belong to my wife Shanna. Yes, AIRHEAD <—– Me grabbed them by accident

      They various doors around the city. It's where we keep the dead bodies.

  11. handstand work against the wall with some strict hspu attempts with two mats. not quite there.

    behind the neck presses at around 100# #EarthquakeBarSetup #NuffsaidBruh

    4 x 20 GHD situps (knee lock out still feels weird)

    Bad ass knee sleeves from Rocktape

  12. Ashley Moduno

    Only did 4 rounds (dnf) at 27:33
    Wendler back squats with Jo and Alice. Max set at 145# for 8 reps.
    Partner wod: 66 cal row, 50 burpee over bar, 33 squat cleans (95), 50 t2b, 33 squat cleans, 50 burpee over bar, 66 cal row: 28:18. Thanks for picking up my slack, girl!

  13. Rekas

    27:15 rx unbroken barbell movements

    OG

    BS – 5×5
    150# across

    Ring dips 8×3 (10:43)
    50 GHDs (~3:5′)