Hero WOD “Brenton”

As mentioned in my plan this morning, I ended up going for a 2 mile trip in the kayak. I went each mile without stopping, just kept a steady pace and kept paddling. When I reached the halfway mark at a point on the lake, I took a swim and drank some water.

Since the rings were still up from the morning WOD, I decided to see if I could get a muscle-up. After a couple of scary attempts (I’m not sure how I didn’t dislocate both shoulders), I managed to get one! It wasn’t pretty, but it counts. I posted a video over on my main blog. Now I’ll have to concentrate on doing some drills to improve my technique.

After dinner settled, it was time to tackle “Brenton”. It didn’t look bad, so I decided to skip a warm-up and jump right into it.


5 rounds

  • 100 ft Bear Crawl
  • 100 ft Broad Jumps

* Every 5 broad jumps, do 3 burpees.

They did this WOD yesterday at Survival Fitness by doing 4 lengths of 25 feet for each 100 feet, so I did the same. My time was 10:16, but I grossly underestimated “Brenton”. I should know better than to think a Hero WOD would be easy. I think I did 9 burpees during each round, but it probably would have only been 6 if I was going 100 feet straight. Having to stop and start makes this WOD more difficult.


Death by Pull-ups, by 3s, on the rings

I got through the round of 12 plus 10 reps in the round of 15. Pretty disappointing since I’ve gotten through the round of 15 before, but my shoulders are absolutely wrecked. I’m guessing the few muscle-up attempts (particularly the failures) really took a toll. It could be the kayaking or push presses from either the WOD last night or this morning.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

3 thoughts on “Hero WOD “Brenton””

  1. You are insane! But in a good way! HOLY COW you’ve done more work on your vacation than you seem to do daily!!! It’s inspiring for sure. I’m exhausted just thinking and reading about it all. Hopefully I can carry the same kind of intensity on my vacation.


    1. I figured I might as well make the most of my free time, especially with all of the treats I’ve been eating. Had planned something else for tonight, but after dinner I realized I was exhausted and needed some rest.


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