“Zeus” (aka a target on my back)


Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

To learn more about Zeus click here

I last completed “Zeus” January 1, 2015 with a time of 35:20. I hadn’t, however, looked up and/or recalled this time today as, to be honest, I wasn’t feeling my best and didn’t want to pressure myself into attempting a PR.

I worked out at 6 am and the session was led by Coach Nick. ‘Twas a very full house, so space and barbells were limited. I used one barbell today, placing the barbell on the rack after push presses and placing 35# plates on both ends of the bar. Yes, it took time to put on and take off the plates. No, I didn’t mind the rest.

A certain someone in the 6 am session decided to race me, and had completed wall ball shots and SDHPs ahead of me. I caught and then passed him on the box jumps. I know how to pace myself. Just saying.

I completed both 1st and 2nd rounds of wall ball shots in reps of 15, SDHPs in reps of 10, box jumps in reps of 15 (with a missed box jump every now and again that I, of course, didn’t count), push presses in reps of 15, 10, & 5, that damned 30 calorie row, pushups in no fewer than 5 reps, and back squats without racking the barbell.

The last round was the hardest. I completed wall ball shots in reps of 10, 5, 5, 5, & 5, and, once again, SDHPs in reps of 10, box jumps in reps of 15, push presses in reps of 15, 10, & 5, and that damned row. I had to break up pushups, completing 14, 6, 4, & 4. Yup, I completed back squats without racking the barbell.

Time = 35:07

That’s just a 13-second PR. I was both surprised and delighted, as my sorry ass was dragging this morning.

Box jumps were the easiest and rowing was the hardest of the activities. Why rowing? Because, unlike with all other activities, I didn’t allow myself to rest.

Coach Nick captured this wonderful post-WOD pic. It’s not very often that I’m left prone on the floor.



Handstand Push-ups (Complete 1 set of max unbroken reps)

As Mike A. was the only person to attend the 7 am session I joined him for the workout. I completed 11 strict HSPUs, rest a brief moment, and completed 14 kipping and unbroken HSPUs. Knowing that muscle ups are programmed tomorrow, I took it easy.

A: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
– 3 floor presses (65/55% of 1RM)
– 27 forward-facing bar hops
B: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 bent over rows (same weight as A)
27 double unders

Rest 2 minutes between A & B
C: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 stiff-legged deadlifts (same weight as A)
27 double parallette hops

Rest 2 minutes between B & C

This was fun! Weight for all activities was 130#. I completed twisting forward-facing bar hops. Uhm, twisting and dizzying, enough though I didn’t turn in a circle.

A: I completed 5 rounds + 3 reps; 18 floor presses & 135 forward-facing and twisting bar hops.

B: I completed 6 rounds + 11 reps; 21 bent over rows & 170 double unders (3 rounds in unbroken reps).

C: I completed 3 rounds + 8 reps; 12 deadlifts & 86 double parallette hops.

Whilst twisting bar hops are dizzying and double unders are exhausting, double parallette hops are a bitch.

I might be getting too old for this shit. Just kidding.

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