Friday, October 12, 2012

Posted by Mandee on October 11, 2012   |   10 Comments


Warm up:

400m run or 500m row

50 single unders

2 burpees

40 single unders

4 burpees

30 single unders

6 burpees

20 single unders

8 burpees



A. 10 minutes to establish:

a max weight CTB pull up, or

a max weight pull up, or

max reps strict pull ups, or

max reps kipping pull ups

B. 50-35-20 reps of:

WBS 20/14

Pull ups

Double unders



A. bench press 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3 minutes between

B. snatch and clean & jerk 3×3 @90%, rest 3minutes between

C1. 3×10 strict DB press, rest 30seconds

C2. 3×10 reverse hypers, rest 30seconds


10 responses to “Friday, October 12, 2012”

  1. Tony R. says:

    50 of each then 35 of each and 20 of each?

  2. Eric says:

    Wow, thats a nice Metcon at the end.

  3. AP says:

    Rx’d 13:26

  4. Slade says:

    Nice pull, John! Now that’s how you get the full pull. I wondered who was wearing those rowers out. 🙂

  5. Clair Lee says:

    Tough but good WOD this morning!
    21:11- scaled WBS wt 10# and DUs to 3-1 SUs!
    Great coaching Tracey and loving the programming Dennis!!
    Happy Friday CFHSV!

  6. Scott W says:

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  7. Kerri says:

    Scaled pull up scheme to 30-20-10, the rest was Rx’ed.

  8. Josh Kennedy says:

    Clan Kennedy made the afternoon class, me and Matthew breaking a sweat.
    A: worked up to 40# DB doing CTB, EMOM. Matthew working on strict aided pull ups .
    B: 19:13 Rx; Matthew scaled in 15:01

  9. Nathaniel says:

    A. 24kg

    B. 16:03rx

    I couldn’t catch John Hand. Not even close. Strong work John.