Wednesday: Hero WOD “White”

“White”
Five rounds for time of:

  • 3 ascents 15 Rope climb**
  • 10 Toes to bar
  • 21 Walking lunge steps with a plate (M-45 W-25)(R=1 L=1)
  • Run 400 meters

**Sub 5 pull ups for 1 rope climb, so for 3 rope climbs = 15 pull ups per round.

-30 minute time limit-

24 thoughts on “Wednesday: Hero WOD “White”

  1. We are doing an intro to basic tumbling tonight in gymnastics class. It’s going to be fun!!!

  2. White RX’d: 24:18

  3. 21:48 with PUs instead of Rope Climb the rest RX.

  4. 26:49 (GBPU, 22#)

  5. 32:33, 1 rope climb per round, K2E-ish, 10KG plate for lunges. Woo hoo!

  6. 23:45 (sub pu for rope and row for run)

  7. 25:18 (10 rope climbs when rope was free & 25 pull ups, row for run)

  8. 25:58 (GBPU, 22#) – rain run 🙂

  9. 24:45rx. Need to eat better. Felt it today with some pathetic rowing.

  10. 28:06 w/ pull ups and rowing

  11. 27:17 (2 standing pulls per rd, rest rx)

  12. 28:33, but only did 6pu’s/rd, rowing.

  13. 17:17- 3 rounds (PUs first then rings x2, toe-bars, 5kg lunges, run)

  14. 25:04, 3rds RC, 2 rds PU, Row, rx

  15. 25:54 (row, last two rounds subbed 25 ring rows due to hand tears)

  16. 24:36 (row, pull-ups sub)

  17. 28:35 (GBPUs, knees-to-chest, 11#, row)

  18. 1 rope climb per round, finished under the wire in 28:58!

  19. 27:03 (Green band pullups, knees to chest, 10kg)

  20. Was going to make up this WOD Saturday, but instead ran for fun in the Covenant School’s 5K to benefit the Boys and Girls Club: 21:12

  21. 16:29 (3 rds – RBPUs rd 1, BBPUs rds 2+3)

  22. Around 28:20 (Pullups, 20 ab mat situps, 15KG plate)

    1. Did you subtract time for being interrupted by an elderly woman in search of a car tune-up?

      1. Ha my conscience wouldn’t let me…i was more than happy for an excuse to take a break

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