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30-25-20-15-10-5 rep rounds of:
AB-Mat sit-up
Hand Stand "Kick-Ups"
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
More on Hand Stands & "Kick-Ups" Download 17_04_Handstands
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sorry for the late post everyone! Hope to see a big group tonight in honor of this new Hero workout.
Posted by: Steve Wakefoose | February 08, 2010 at 11:23 AM
Did this one Rxd with GHD situps and back extensions Sunday morning. Good WOD, not the normal physically draining Hero WOD we are use to.
Took a while but that was due to reps and low back and grip fatigue. Grip on the KtoE and the deads was hard to maintain.
Good luck everyone.
Posted by: Jim Wingerter | February 08, 2010 at 11:52 AM
Did an old Jim Wingerter WOD from a monthor two ago:
AMRAP in 12 min
3 heavy thrusters , 135lb
6 burpees
9 KB , 2 pood
7 rounds
Posted by: Jimmy "that one doesn't count "Wiser | February 08, 2010 at 02:29 PM
Just found this on facebook anyone interested?
http://toughmudder.com/
Posted by: Pat C | February 08, 2010 at 04:26 PM
RIP Stephen...
Hate/love to see new hero WODs - did the full rx'd at Old School: 30:21. Core is fried. And I forgot for a hot minute that we don't do "normal" routines so got some pretty funny looks at the (quasi-)globo
Pat - my buddies and I do the Ugly Mudder. Check it out on the "pretzel city sports" website. Closer to home (Reading) and tough as hell - 7.25 mi with a sweet ending...
Posted by: Mark J | February 08, 2010 at 07:07 PM
24:45. Excited for my back and ab pain for the next two days
Posted by: Brian Fitz | February 08, 2010 at 08:01 PM
I love it Pat!! And for this one I'll actually wear shoes instead of barefooting it so I don't have to walk the rocky parts!!
Posted by: Jenny b | February 08, 2010 at 08:19 PM
Today's WOD for Brad and I took place at Blue Mountain.
Our WOD was 30 Summit to Base runs for time. All falls warranted 5 burpees in ski boots.
Eric B: 3hrs: 04 Minutes
Brad: 3hrs: 07 Minutes + 10 Burpees
Tremendous conditions today...No crowds, and great snow...(this is 100% to make myself feel better as my brother is in Winter Park Co right now...)
See you all tomorrow.
Posted by: Bode "Eric B" Miller | February 08, 2010 at 09:04 PM
What a great WOD tonight! Finally got to try GHD sit-ups and practiced headstand kick-ups. Thanks Steve for taking a little extra time with Cherie and me. Also thanks to Pat and Derek for being patient!
"Mini" Modified Stephen 30-20-10-5
Time 15 something, accidently did 10 extra sit-ups and the final 5 back-extensions did 5 head standkick-ups instead!
Posted by: Janice | February 08, 2010 at 09:17 PM
Haha, Eric, I mean Bode, that is awesome!
Posted by: Jenny b | February 08, 2010 at 10:36 PM
5 & 6 were great groups tonight and really put out some good work!
Gold Stars t newbies Kelly and Cherie for their 1st Hero WOD's.
We had to sub some for the GHD cause we only have two but this was still a tough one. I often glaze over these type WOD's that involve strictly core focus movements...now I know why :)
Back is fried, my abs cramped after the 1st round. Derek asked if i was alright on the way home as he comented "You don't look so good."
RX'd w/ GHD sit-ps & back Extensions - 30:37
Derek - RX'd as CFWC posted 21:09!
Posted by: Steve "Hit by a truck" W. | February 08, 2010 at 11:13 PM