Hero WOD 56 – MURPH
Did MURPH again this year. Been doing it since 2013, crazy… not my best time today, but It got done. This was warm-up time to cool down..
Hero WOD 55
“STALKER OF THE SEAS”
For Time
Buy-In:
3 Devil Presses (2×50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2×50/35 lb)
Buy-Out:
4 Devil Presses (2×50/35 lb)
23 Dumbbell Rows (2×50/35 lb)
600 meter Run
Hero WOD 54
“JAG 28″
For Time
800 meter Run
28 Kettlebell Swings (2/1.5 pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-Jerks (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run
Then
2x 800 meter runs w/2:00 rest between
Hero WOD 53
“THE LYON”
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
[24:22] – Had to scale to Power Cleans
Hero WOD 52
‘NUTTS’
10x Hand Stand Push-ups
15x Deadlift 205#
25x Box Jumps 24″
50x Pull-ups
100x Wall Balls
200x Double Unders
400m Run with 45# Plate
[42:00]