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Tuesday March 27, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Tuesday March 27, 2012

Ryan during 12.4 ~ Photo by Madre P.

Today’s Workout:

Today’s WOD is a hero. It could be a long one. We’ll allocate 35 minutes for this one!

Spend 25 minutes warming up and working on your “Bucket List”. Since this is a hero WOD, we’d ask that you either dial down your bucket list effort or the WOD (i.e. if you usually go RX and want to work hard on your Bucket List, do the WOD at Performance)

Fitness

For Time:

25 Burpees
Run 400 meters with a 6 pound medicine ball/DB
25 Assisted Pull-Ups
Run 400 meters with a 6 pound medicine ball/DB
25 Feet-on-box Push-ups
Run 400 meters with a 6 pound medicine ball/DB
25 Assisted pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Performance

For Time:

25 Burpees
Run 400 meters with a 10-20 pound medicine ball
25 Strict pull-ups
Run 400 meters with a 10-20 pound medicine ball
25 Handstand push-ups or HSPU Progression
Run 400 meters with a 10-20 pound medicine ball
25 Chest-to-bar pull-ups (Use a band that gets your collarbone to the bar)
Run 400 meters with a 10-20 pound medicine ball
25 Burpees

RX

“Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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