Crash and Burn – WOD
5 rounds for time
run 0.5 mile (substitute row 750 meters if needed)
20 pull ups
15 box jumps/step ups @ 24 inch
10 ring dips (substitute regular dips as needed)
Advanced can add longer run
Beginners scale as needed with dips on a bench if needed
Post time below in comments.
We like The Warrior Elite: The Forging of SEAL Class 228
Crash and Burn in 40min.
Some Change at the WOD
5x2min Jumprope
5×20 TRX Pull Ups
5×15 Frogjumps
5×10 Dips
Very good – I like your changes
Crash and Burn WOD completed in 45:06. Felt much stronger on pull ups!
Crash and Burn WOD secured in 39:45.
Entire workout done in sand/beach.
Australian pull ups, all sets 25 reps.
Used a log for step ups, 20reps each leg.
Same log was used for 30 rep sets of dips,
Bodyweight.
Running is feeling better each time out.
I exploded on 3rd round.
Back home to work on gym ring dips and
negative pull ups.
In in better shape now than when I was in HS !
Where was all of this, then?
Better now than never.
Every minute of every day is a gift, and I am grateful.
HOOYAH team mates!
12 degrees Celcuis today. Had to get out. Ruck for 1 hr and 20 mins. Weight 23 lbs.
Swapped day 4 for day 5 of freak frogman due to my schedule tomorrow. Feeling sore I finished in 1hr 16min made two variations I did trx reverse crunches in place of sit-ups and combined the crunches with the squats and ended with a 2 mile run. Weather is finally getting nicer out I’m looking forward to racking up the miles outside instead of on a treadmill.
Hit some snatch grip deads superset to incline, worked to a heavy 5then, Knocked out Crash and Burn , 40:45,
Weighted at 20lbd in 26:50
Always a day or two behind the workouts but figured I should still post my scores / times.
Time: 38:17 (all Rx’d but subbed 50 double unders for 800M run to get in some rope work)
Hi Coach
Crash and Burn completed as Rx’d. I ended up using a 30″ box instead done in 48:08.
Feeling good! Back to regular programming and I’m happy!
Also – I subbed the runs for 750M rows, set to the highest resistance.