Sat, 30 Apr 2011

20 Deadlifts 125kg
Run 400m
20 KB swings 32kg
Run 400m
20 Overhead Squats 50kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (20kg each)
Run 400m

Scaling:

• Level 0 – DL 70/50kg, KB 16/12, OH Squat 25/15kg, Pull-ups (std.), Box Jump 20/18”, DB SC 10/5kg
• Level 1 – DL 100/70kg ,KB 20/16, OH Squat 40/20kg, Pull-ups(std.), Box Jump 20/18”, DB SC 15/10kg

Kuwait sunset

By Adam · In WODs

One Response to “Lumberjack 20 (Hero WOD)”

1. Chris says:

   April 30, 2011 at 12:55 pm

   Name / level / time, scaling

   Soula: 2 / 28.11
   Gibbo: 2 / 25.31, 30kg OHS
   John K: 2 / 24.35
   Michele: 0 / 21.35, orange band
   Sarah F: 1 / 26.49, DL@50kg, blue band
   Bridgett: 0 / 27.52, orange band
   Christian: 0 / 25.42
   Jimmy: 1 / 27.45, 30kg OHS
   Trish: 0 / 24.15, blue band, rower
   Mike: 1 / 24.15, 80/24/20/20/12kg DB cleans
   Jane: 0 / 28.20, 43kg DL, jumping pullup, 8kg KB
   Katrine: 0 / 29.25, 50DL, 16 KB, 20OHS, blue band, 5 SClean
   Bobby: 1 / 32.02
   Dan S: 0 / 23.22
   Gina: 0 / 26.48

   Well done to everyone for a great effort this morning! You all found enough space to get through a tough workout and smile at the end of it. Enjoy your weekend.

   Reply