METCON
For time:
20-18-16-14-12-10-8-6-4-2
HSPU
**After each round complete 1 rope climb & 200m run**
Post scores below!!
WOD 21-10-14
11 thoughts on ““WOD 21-10-14””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Ouch, this one sucks, get the tights out lads for those rope climbs
25:15 for the WOD scaled HSPU
Not fully sure, finished in 29 minutes, I’m just not entirely sure of how many seconds, maybe 8! It was tough, scaled the HSPU to hand release push ups. I struggled with the rope climb but it was my first time doing it in a WOD, just a bit more practice!!!
My legs are aching!!!!!!
WOD in 23mins30something secs those rope climbs are nasty. Well done Sandra and Johnny in the 6pm class for doing the hspu unreal effort
Done in 22.39 Scaled to HRPU & also had to scale the rope climb…someday I will get it!
Finally got more than two feet up the rope today! managed one or two rope climbs in wod but mainly the scaled version. Had to use airdyne instead of running. 25.05 I think my time was.
Tough day at the box! Managed the HSPU to the 10 reps, 37 minutes with 250m on the rower instead of running. Torture!
Rope climbs and Hand release push ups. Nursing burns tonight
€10 for sudocrem what a scandal 
28.02 Rx for the Wod. enjoyed it, Hspu have improved.
35.08 shoulders cramped like hell until 10 reps. Came good then but time was slow.
22:03 for this, forgot my long socks so only climbed to halfway, didn’t fancy the burns.