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WOD
“Zeus”
3 Rounds
30 Wall Balls
30 Sumo Deadlift High Pull
30 Box Jumps
30 Push Press
30 Calorie Row
30 Push Ups
10 Back Squats
Wall Ball: 20/14
SDHP + PP: 75/55
Box: 24/20
Back Squat: 155/105
3 Rounds
20 Wall Balls
20 Sumo Deadlift High Pull
20 Step Ups
20 Push Press
20 Calorie Row
20 Push Ups
10 Back Squats
Wall Ball: 14/10
SDHP + PP: 75/55
Box: 24/20
Back Squat: 115/75
3 Rounds
15 Wall Balls
15 Sumo Deadlift High Pull
15 Box Jumps
15 Push Press
15 Calorie Row
15 Push Ups
15 Back Squats
Wall Ball: 10/6
SDHP + PP: 45/35
Box: 20
Back Squat: 75/55
WOD GUIDANCE & GOALS
This is a marathon not a sprint. Start with and try to maintain 15/15 wall balls, 10/10/10 sumo deadlift high pulls, steady unbroken set of box jumps, 15/15 or 10/10/10 push press, a moderate pace on the row, sets of 5-10 push ups and unbroken back squats. Target 30 minutes.
ZEUS
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Post Time to Comments.
HOME WOD
3 Rounds
30 Squats
30 Good Mornings
30 Box Jumps
30 Push Ups
200 Meter Run
15 Burpees
20 Jumping Squats
ENDURANCE
10 rounds
3 min moderate, 1 min easy
2+53 MCx (165# BS) @ 30 Minutes
2+42 MCx (WB not all to 9’)
2+91 MAx 8# wb, jumps
32:28 MAx with 12# wb and box jumps
24:46, MAx
SDHP & PP – 45#
BS – 65#
29:24 20 reps per round 35# throughout; (10# WB)
26:27 MAx (5 push-ups were out of order)
1 round + 153 75/165# MCx
missed the part about 10 squats and did 30 in the 1st round.
2+111 mcx
165#
24:48 MAX. 20#wb , 20” SU
26:40 MAx
39:16 MCx – That was something.
31:57 30 reps MAx
Done with row at the cap
31:28 MAx
27:22 MAx w 95# squat
Home WOD:
3 Rounds
30 Squats
30 Good Mornings
30 Box Jumps (step ups, 3rd patio step)
30 Push Ups
200 Meter Run
15 Burpees
20 Jumping Squats
31:46
MVx – wall balls 10# – sumo dlhp 35#, box jumps 14.5”, push press 35#, 3 flts stairs, pushups, back squats 55# 39:44.
23 MAx
ball slams 15#
sdlhp 35
rkbs 26
pp 35
ski
ring rows
sit-ups
2 + 100
12# WB, 85# back squat, 15 regular push ups and 15 knee push ups second round
Capped at 35 mins
2+44 MCx- 85# BS
2+90 30# db thrusters/ 40# pp,sdhp, 90# fs
Around 22 min – 2 rds of MAx (mb front squats bc I was outside at home)
Could have done 3 but just wanted to be done in 20 min
2+72 box pu, 85#
2+9 MC not x
115# for the back squats
2+63 mcx – box jumps got the best of me
MAx-ish. 20 reps per movement. At cap, 2 rounds + 3 movements. First round 75#/95#, after 65#/85#. 14#WB. Started off too heavy and never recovered.
20:34 MAx