5 rounds for time:
- Muscle-up x 7
- Burpee to 1′ target x 21
- Use bands or practice transitions for the muscle-ups; no pull-ups and dips.
Ryan Hummert, 22, was a firefighter from Maplewood, MO. He was killed by sniper fire July 21, 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
12 thoughts on “Friday Workout: Hero WOD Ryan”
No time in the AM to make it into the gym, so: 5k run @ 26:30.
15:34 full mus but questionable burpie height
12:05 with jumping MUs and definitely not 1 foot burpee height. Six inches, sure, but one foot, wasn’t happenin’.
15:37, MU transitions, non-pushup burpees with reg. jump height
24:53 with 5MU instead of 7
14:38 (Somehow managed to pull my quad practicing a jumping MU before the WOD, so I did something between MU transitions and one-legged jumping MUs. Also, no jumps at the top of the burpees. Womp womp.)
FS: worked up to 133# but I know I can do way more
5×3 redband chin-ups with 5 GHD sit ups in between each set
DL: up to 209, three fails at 211#. Booo.
Will: 1) 5.58 sub 135#hang cleans
2) 4:20 rx
3) 50 sec sprint – 30 cals
round 1: 1 jumping MU, 6 mu transitions, round 2+3: MU transitions round 4+5: 21 PU, 21 purple band dips, burpees to ~6″ 18:43…
Sorry I missed the workout. I was too busy being on ESPN2.
13:46 (6 mu then strict pu)