CrossFit Hero WOD: Rich

8/16/2017

Warm Up:16 Ring Rows
12 Goblet Squat
8 Ring Rows
4Goblet Squat

U.S. Army Staff Sgt. Richard Lee Vazquez

Rich

13 Squat Snatch, 155 / 115 lb.

Then, 10 rounds of:
10 Pullups
100-meter Run
Then, 13 Squat Clean, 155 / 115 lb.

Recovery
4 Rounds
8 Burpee Box Jumps
8 Kettle Bell Swings

1 Comment

8/16/2017 06:05:39 pm

21:40w-55,gen
36:36m-RX (Kevin T)
22:03w-55, both clean
32:33w-50,green
29:37w-65
48:00w-45, rd&blu
26:50w-115/95 sqt cln
21:41m-5rnds,75sqt cln
15:52w-5 rnds,75sc
25:46m-115
28:56m-RX (Alex S)
22:50m-5rnds,95,skinny blu
24:40w-55pc,air sqt,1/2 pu,1/2 rr
26:55w-35,gry
37:22m-105,grn
27:00m-75,95
28:12m-95,no sqt, 115
29:43w-35ps+as,blu
42:50w-65,6grn,4rr
17:18m-75,purple/blu,5rnds
31:07m-clean+as
35:00m-8rnds, scaled
18:21m-135
38:12m-115sc,rr,115sc
21:08w-35,rr,55
19:56m-115sqt snatch
21:39w-RX

8 rnds recovery
13:13w-35,18
15:11m-75,24

Yesterday
25:27w
34:58m

Max clean &jerk
185m

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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