RX THE WOD

Every now and then there is a twist to a workout that makes it extra memorable… Today’s interpretation  of Murph as a team workout at CFDV has some really tough elements – like carrying oddball objects for a mile. We should actually be glad it wasn’t full Murph distance of 2 miles…

WOD “The Things They Carried”
Three-person team to complete for time. Split up weights and movements in any way between team members:
– Run 800m – by carrying all these: 95lb Barbell, 53lb Kettlebell, 20lb Medball
– 100 Pullups
– 200 Pushups
– 300 Squats
– Run 800m – by carrying all these: 95lb Barbell, 53lb Kettlebell, 20lb Medball
[Team Time: 23:28]

It seems the Northeast finally got to exhale as temperatures dropped from the 100s to the 80s in one day. As I returned to my home base at CFDV it still felt like we were working out in an oven as the building threw off excess heat from the weekend…
Skills
– Forward Rolls and breakfalls (as Larry said, this won’t be in the Games…)
MetCon
On the minute for 12 minutes:
– 3 deadlifts (245lbs)
– 5 burpees
[You can never have enough burpees..]

Back from London’s 65F weather to Philly’s 100 degrees! The current heatwave caused outages up and down the East Coast and I decided that whatever happens today will happen indoors or lounging at the pool… Two super quick but tough WODs to make the humidity bearable.
Strength
– Wendler Press 5-5-5 [110+]
– in between rounds: 3×15  kettlebell swings
MetCon
21-15-9
– barbell walking lunges 95lbs
– clapping pushups
[Time: 2:45]
Cashout
“Baseline” WOD
– 500m row
– 40 squats
– 30 situps
– 20 pushups
– 10 pullups
[Time: 3:37]