Warm-Up
Coach’s choice
WOD prep
Prep the dead lift to WOD weight.
Practice rope climbs.
WOD:
“NIELD”
Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who died in an explosion in Afghanistan on 30th January 2009. The explosion was believed to have been caused by a Rocket Propelled Grenade, during a contact with enemy forces during a deliberate operation north of Musa Qaleh in Helmand province.
Also dedicated to Cpl Richard Robinson, Cpl Danny Winter, Capt Tom Sawyer, Mne Travis Mackin and Sgt Christopher Reed who also died in the same month.
For Time
5 rounds for time
400 meter Run
10 Deadlifts (245,160)
1 Rope Climb
*Add 1 rope climb each round. The WOD will end with 5 rope climbs.
Option 2:
5 rounds for time
400 meter Run
10 Deadlifts (155,105)
1 Rope Climb
*Add 1 rope climb each round. The WOD will end with 5 rope climbs.
Option 3:
3 rounds for time
400 meter Run
10 Deadlifts (95,65)
2 Rope pull
*Add 2 rope pull each round. The WOD will end with 6 rope pulls.
*Cargo net climb is an option.
CFS Brief:
*In-house Throwdown Saturday, 11/3/18
Check in starts at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Yay! Rope climbs.
But tomorrow is Sunday, John. It’s ok. I was up late, too.
And I meant “Rope climbs!!!”
Give me a break. I’m really tired today.
Nield: 32:07 Rx I do love a Hero WOD and this one did not disappoint! The rope climbs did get tougher in the bigger sets, though somehow round 5 felt better than round 3. Focused on form on the DL and tried to recover on the run. Great coaching by Hanna!
Yes Sox sleep deprivation is real…