11/12/13 WOD


Congratulations to Sheena and Blake B. For a 1st and 2nd place finish at the black sheep invitational this past weekend.


A. 3 sets (not for time) of:

Unbroken Chest 2 Ring pull-ups x 5-8 reps

Double Unders x 30-40 reps or 1 min practice

Strict HSPU x max reps

B. For Max Reps:

2 min of shoulder to overhead- 155/105

*rest 4 min

2 min of shoulder to overhead- 135/85

*rest 4 min

2 min of shoulder to overhead- 115/75

C. 3 minutes of rowing for max meters

*rest exactly 2 min, then….

For time:

50 pull-ups

Row 1000m


A. 15 minutes to establish a max 3 position clean (floor, hang, hi-hang) + jerk

B. HBBS- 1×8@70%, 1×4@80%, 1×4@85%, 1×4@90%; rest 2 + minutes.

C. Front Squat- 1×5@70%, 1×4@80%, 1×3@85%, 1×3@90%; rest 2 + minutes

D. 3 rounds for time of:

50 Double Unders

20 BB Reverse Lunges (rack position)-115/75

25 Burpees

*notes- remember that the first 5-10 minutes of class is dedicated to the dynamic warm-up (will be changing soon). Please wait until that time is over and a coach has went through the workouts before you start lifting.

Posted on: November 11, 2013admin

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