Tuesday, January 27, 2015


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Yesterday we were prescribed the above WOD to honour an Australian hero for Australia Day.  I'm still finding it difficult to do movements like deadlifts and thrusters so had to modify quite a bit for this one.  My scaling was as follows:

  • 5 rounds
  • 400 m run
  • 16" burpee step ups
  • 16 kg kettlebell sumo deadlift
  • 20 kg front squat
My time was 29:51 so I just scraped within the 30 minute cut off.  As with all hero WODs, it was a hard workout but a good one as well.  We had a fun warm up of a game of tunnel ball and Tia has been ensuring we have a warm down after the workout as well over the last few workouts.  I hope the warm downs continue but it is very hard to find the time to fit it in after our weekday classes as most of us have to go to work or take kids to school.
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