Saturday, November 7, 2015

Hero - Glen

Saturday, November 7, 2015

Coach Rich

(7:45 AM) about 8 of us including me

Warm Up

I got there about 7 minutes late and got in a half rope climb, downward dogs, push-ups pivoting into cobra, floor stretches.  Then we loosened up the shoulders with a barbell and did a light clean sequence.

Workout of the Day

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

I did a few sets at 75# and decided to stay there.  The 30 Clean and jerks went pretty quick and I was done in about 4 minutes.  I did the first 10 straight through before breaking up the set.  The mile run was OK but slow.  The rope climbs were quickly exhausting.  I did 3 and then on the 4th only went up about 10 feet.  I did another 10 foot rope climb and decided to call it at 5 rope climbs.  The second mile run I was walking for stretches back up the hill.  I started the burpees in sets of 5 and quickly felt the strain.  I was committed to getting through 50 and finished in 46:18.  I was very impressed by how many people Rx'd the workout.

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