“Nutts”
For time:
10 HSPU
15 Deadlift 250/175#
25 Box Jump – 30/24″
50 Pullups
100 Wall Ball 20/15#
200 Double-unders
Run 400m with a 45/25# bumper
Tough tough workout, Marty from CF Spartansburg absolutely crushed it. Looking back at the times on the times on the main site she dang near beat Tanya Wagner’s time. ‘Twas a great thing to watch.
And on another note… I was thinking today, we haven’t gone over the “Glute Ham Raise” in a long long time. Some folks have been having trouble keeping their back in the correct position during the deadlift, especially at heavier weights. I think a healthy dose of GHD Raises would help a lot with that (plus add some numbers to your deadlift).
Check out the below video about the GHD Raise, and try to incorporate about 10 into your warmup every day. It’ll help make your lower back a lot stronger, and make your hamstrings want to scream, just like during a PR deadlift. Catch one of us next time you’re in to show you how to do these.
(note, you don’t need to use a weight, trust me)
Definitely was not feeling it last night. Just couldn’t get a rhythm on anything.
34:51 DL 205lbs.
On a separate note; huge props to PFP and Donna who after competing just 2 days prior came out strong and finished strong on this WOD too. Great job guys.
Thanks Gunny. Was nice to comiserate with you on the 400m run.
Scaled the hspu, Rx’d the rest. Time was 34:something.
Had a feeling Marty would crush this wod. Nice job!
Tackled this one at the 6 am and by the time I got to the wallballs I was ready to be done. Think I finished in 34:40, with the normal scaling. Also, I did 20 DL’s, not 15 at 185# not 175#. I think that being at the 6 am we should get a bonus of lighter weight and less reps, not the other way around. 🙂
Yeah Cat, that’s a typo on my part I think… the board said 20 reps, everyone did 20 reps, but I put 15 on the site because that’s what CFHQ has on their site 🙂
Cat, Welcome to the EMC “Early Morning Crew”. Hippie likes to punish us by upscaling Hero WODs, (i.e. 3 rds of Griff, adding DL reps to Nutts, and probably a double Murph…) 40:19 Rx’d. Double Unders were likely half of that…not a fan of those.
@Ryan, double murph, lmao!!!
Thanks Motorcity Crossfit for the workouts during my visit home; Great WOD yesterday, loved the Rogue bars ( though I was having flashbacks of Southeastern Regionals!) we did more pullups today at my home gym (Crossfit Spartanburg) OUCH!
Ya’ll have a great gym! CYA next time!
No rest for those who wake early!!! Early to rise…upscaled hero WOD’s…only make us stronger!!!!! Nice Job to everyone this was “Nutts”