10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Jason Khalipa 11:43. Post time to comments.
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
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The Porch
10 rounds for time of:
3 Handstand push-ups
205 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Women - 115-135
Pack
8 rounds for time of:
3 Handstand push-ups
185 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Women - 105-115
Puppies
6 rounds for time of:
3 Handstand push-ups
45-65 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Subs
HSPU. Today if you are unable to do handstand push ups do heavy dumbbell shoulder press
Pull ups. Today if you are unable to do pull ups sub the iightest assistance possible.
Double unders. If you are unable to double unders sub side to side hops over a 12 inch hurdle
Was intended to be 4.5K but overshot by accident. Temperature was about 35 degrees and combination of hangover and dehydration meant I probably came dangerously close to heatstroke, which was stupid. Still made it through tho.
Sub 3 Shoulder Press: 65Lbs
6 Deadlifts: 65lbsx3sets, 75lbsx3sets
12 Assisted Pullups
35 Sub single hop jumprope (still working on double under technique)
DISCOURAGED: thought I had sussed scaling and then this WOD totally did me in. I scaled to:
8 rounds for time of:
3 Heavy dumbbell presses
154 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders subbed for side to side tuck jumps over 12 inches
I actually managed:
4 rounds
with 3 rounds of pull ups at 6 reps.
It really took me by surprise, which I guess is the whole point of Crossfit eh?
I decided to stop at 10:40 because I had kept up enough pace to keep it in the met con range, but I was TOTALLY blown at that point….....I guess in the past I would have pushed through further but I figured whats the point? This is metcon and 10:40 of that is better than 25 mins of slow struggle and no pace.
Next time I will lower rep range on pull ups and try for more rounds maybe.
6 rounds for time:
3 dumbbell shoulder press
45 lb deadlift x 6
8 pullups - subbed assisted pullups and still knew 12 would be too much
24 side hops over 12”
19:31
I’m still really new, and after the second round I thought I wasn’t going to make it… but I finished!
Puppies
6 rounds for time of:
3 Handstand push-ups - These were progressions as I do not have heavy dumbbells
45-65 pound Deadlift, 6 reps - 30 kg
12 Pull-ups - This is one of my weaknesses, had to use assistance to complete each set. Really slowed me down
24 Double-unders - Sub side hops over 12” hurdle as my double unders are dubious!
time is very poor 28:28
8 rounds for time of:
3 Handstand push-ups (subbed 6 35# dumbell press)
185 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders (subbed side to side hop over bar I was using for deadlift)
I only managed 6 rounds for a time of 27:14. I had to stop in order to keep from throwing up! A lot harder then I thought it was going to be and I must say it whopped me!
