10/26/2012 – WOD

4 Sets/Attempts for Parts A and B (15 min time cap)
A) Max Weighted Box Jump 45/25lb Vest
B) 60′ Heavy Front Rack Carry (weight must be more than 1RM Front Squat)
—Rest as much time needed between sets
5 Rounds For Time
6 Hang Power Snatch 135/95lb (70%)
12 HR Push-Ups
50 Double Unders

WOD Notes: Since attendance is usually lower on Fridays you may make up a WOD that you missed during the week.

10/24/2012 – WOD

3x Max Effort Weighted Strict Pull-ups (Choose weight/band that will limit you to no more than 10 reps)

7 Rounds For Time (each round is all out!)
10 Chest to Bar Pull-ups
12 Burpees
250m Sprint Run
—Rest 2 min between rounds
*Score is total time minus 12 min of rest


10/19/2012 – WOD

Skill Practice
Work on Snatches for 10 min (power or squat)

5 Rounds (each round is all out!)
10 Deadlifts (60% of max)
5 Wall Climbs (scale: 3 Wall Climbs)
60′ Prowler Push (400/200lb)
—Rest 2 min between rounds
***Write down time for each round
3×10 Glute Ham Raises or 3×15 weighted Hip Extensions

10/16/2012 – WOD

Strength: Bench Press 7×3 (all sets at 85%)

6 Rounds For Total Working time:
12 Ring Push-ups (sub: HR Push-ups)
12 KB Swings 70/53lb
250m Run
—Rest 1 min between rounds
*Score = Total time minus 5 min of rest