May 14th Disposable Heroes

Posted: May 13, 2014 in WODs

Disposable Heroes

5 rounds for time of:

400 m Run 40 m Walking Lunge

25 Knees-to-elbows**

25 Push-ups

25 Burpee Pull-ups

**5 burpee penalty for each time your hands come off the bar during K2E’s

Pack your umbrella, there’s a pain storm coming

Please take the time to watch this:

  1. Gerard says:

    Completed 4 rounds. 45 minute cap. Keith’s programming is killing it. It’s very challenging. Love it.

  2. Michelle says:

    That was a beast of a workout! 17 burpee pullups shy of 4 full rounds in 45 mins. I am spent now!

  3. Yuki says:

    Did Snatch Day for Barbel Club @5am
    Disposable Hero for 45min = 3rds + 20 Burpee PU
    Now, I don’t know how to recover from this…

  4. GP says:

    4 Rounds + Run + Lunges

    Though I did not finish, that was still 100 K2E, 100 PU and 100 Burpee pull-ups + 2K run + 200M of lunges

    Including the warmup – 1 K row + 400 run.

    I am good for the day 🙂

  5. Brian says:

    Hit the 45min cap while on the 400m for the 5th Rd (I think). Finished in 54:45.
    Brutal. One of the most challenging WODs I’ve done in 5 yrs of CF. I still don’t feel right.

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