WOD :
A. 1 set of MAX Unbroken Pull Ups or Chest to Bar Pull Ups
B. For Time :
-250m Row
-21 Thrusters 95/65 RX+ 115/80 (MRX 75/55)
-REST 2:00
-200m Run
-21 Chest to Bar Pull Ups (MRX Pull Ups)
-REST 2:00
-500m Row
-15 Thrusters
-REST 2:00
-400m Run
-15 Chest to Bar Pull Ups (MRX Pull Ups)
-1000m Row
-9 Thrusters
-REST 2:00
-800m Run
-9 Chest to Bar Pull Ups (MRX Pull Ups)
** Athlete can start with Run or Row **
C. Core Development:
-30 GHD Sit-Ups
-60 Butterfly Ab-Mat Sit-Ups
Derrick! Awesome pic of a super strong athlete and a great guy too! Keep up the hard work Derrick! 🙂
Uh oh…This man is bout pick the world up and drop it on our head. Heads up CFHSV!
That…right there…is a stud. Get heavy baby!
A. 15 (all butterfly)
B. 35:02 95/CTB/All Row Scale. I chose poorly.
A: 10reps C2B
B: 20:05 after rest subtracted, Rx and running in the rain
C: Complete, abs loved me at the end of the 60 abmat butterfly SU
A. 35 pull-ups
B. 21:42 (scaled to chin over bar/working butterfly) (run/row)
C. Complete
Awesome pic Derrick! Always a pleasure working out with this beast.
50 pull-ups (pr)
20:07 rx+
completed
Derrick may be from Oxford and like Aerospace Engineering, but I know his favorite thing is CrossFitting at CFHSV. Just look and you too can see his beastly abilities, raw strength, and true love for a barbell!
–
Everything felt hard and heavy today and flat out hurt, but I did not quit nor stop!
C2B = 35 reps
WOD RXd = 20:52 – The runs about killed me but I did not walk ever. It hurt real bad and I kept telling myself if I stop a sniper will shoot me. I did not stop because I was hurting so bad I believed myself. Can’t wait to get a new motor reinstalled as this one is shot.
GHD and Butterfly sit-ups complete!
30:52 – 10 = 20:52
Great mental cue coach!
A: 13
B: 23:37 scaled to KBS instead of thrusters
C: 60 abmat situps
Derrick lifting major weight!!
6:30pm Open Gym:
Couldn’t make today’s tough wod! Great job to all who tackled it!
A: Warm up – 3min assault bike, work to thruster wod weight.
B: For time: 21-15-9
thruster @115 and Cals on assault bike
6:53, RX
C: 30 ghds and 60 military abmat sit-ups
50 pullups
19:53 rx+
38 PU; 18:09 rx