Nate

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings:

My #-9
Nick-13 + 3 HSPU
Dave- 8 + 2 M-ups

Hit another Deadlift PR 440lbs!!!!!!!!!!!

Over Head Squat

OHS 10-8-3-1-1-1-1-1-1

My #- 95-115-135-165-175-185-195-205!!!! PR

Nick#-95-115-135-165-175-185-195-205!!!!PR

Dave#95-115-115-115-115-115-115-115!!!!PR

The Over-head squats we're a lot of fun. I don't have to much experience with the movement, but was super happy with my numbers. What a great place to start building from. I truly felt I could have gone up at least another 5-10lbs, but I will save that for next time. My form was very good and we took enough pics from different angles to see I was keeping everything tight and getting super low before my explosive rise.

Post WOD we did seven 300 mtr (approx) laps of dog sledding. Nick came up with it and it worked amazing. With one very large tractor tire you tie a rope and put several in-line bites as handles and basically dog sled it, taking turns on the left and right side and front to back. Shit, talk about building up some lactic acid in those legs. Was very fun, and created some team building aspects to it.

Tyler

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

My time-19:42 as Rx
Nick-17:37 as Rx
Dave-16:24 assisted muscle-ups

Pre- WOD strength training. Weighted pull-ups 3-3-3-3-3 reps @ 50lbs. The Hero WOD was a good one. The combination between the SDHP and the muscle-ups really made it challenging. Wish I could have been a little quicker with my muscle-ups but was pleased with the WOD as a whole. Finally we get some cool weather and it helps a lot. Hands are a little busted up, blisters on wrists and palms from the muscle-ups today and the 30 muscle-ups for time done recently. But I love it all the same.

Elizabeth

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

My time- 14:57
Nick- 8:24
Dave- 16:50

Hell yeah, these types of WODs make me a little nervous before we start, I like to be first to go so I don't have to think to much about how bad its gonna hurt. Still working on my front rack. Every time I think it has gotten better something like this comes up and I realize how much I struggle to keep the proper front rack position. Shit just hurts me, but that how you know its good.

30 muscle-up

30 muscle ups for time:

my time- 10:12 PR
nick- 7:25 PR

Before the WOD (which went awesome, and I shaved 3 min. off my previous time) we all worked on our dead lift. Did as many reps as poss in 2 minutes of 315 D.L. I managed 15 reps and that weight got heavy fast, but form stayed true and it felt good. Nick destroyed it and got 33. Insane!!!!!

Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups, inverted
20 Hang squat cleans,35 pound dumbells
25 Good Mornings
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, 15 ft

My time-20:51
Nick-25:40 + 20lb vest
Smiley-39:20 + 20lb vest
Dave- 25:20

Liked the WOD. Really wished we had been able to go one at a time, so that I could have someone push me harder. I feel that my time was good, but I really could have pushed it much more. Either way it was a great variety of movements and want to do it again, and maybe with the 20lb vest. I think I could have finished with a respectable time.