Monday, November 5, 2012

Posted by Mandee on November 4, 2012   |   16 Comments


Warm up:

100m run

10 air squats

100m run

10 push ups

100m run

10 tuck jumps




In teams of 3

row 5km


75pull ups

75 WBS 20/14

75 barbell squats to wallball 45/35

75 hand release push ups

75 over the box jumps 24″/20″

One person must always be on the rower. While one person rows, the other 2 team members can work simultaneously to accumulate reps. Each teammate has to row a minimum of 1000m. Each team will have one wallball and one barbell. If exercises are not complete at the finish of 5k row, team must keep rowing until all reps are completed.



A. Bench Press: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes

B. Snatch and Clean &Jerk: 3×5 @ 85%, rest 3minutes

C1. 3 x max deficit HSPU, rest 30seconds

C2. 3×10 reverse hypers, rest 30seconds

16 responses to “Monday, November 5, 2012”

  1. Stacey says:

    Sam! Love this pic!

  2. Mandee says:

    Nice form Sam! 🙂

  3. Dean M says:

    oh this wod is gonna be fun! who’s gonna be on my team?

  4. Meag says:

    Team Farzan/Scott W/Meag: 21:00 rx

    • Scott W says:

      Meag was in beast mode today, did all of the BB2WB unbroken with a 45 lb BB. Proud of my team today, great job.

  5. Eric Hedges says:

    Nice shots Sam!

    This WOD looks fun who wants to do all of the rowing and I will do some of the rest…LOL!

    • Eric Hedges says:

      Ok 20:52 with a two guys I met for the first time Kevin and sorry but all I can remember is the third was from Alaska! Sorry mental melt down after that WOD!

  6. Robert S. says:

    I love he Olympic Lifts! Beauty in motion Sam!

  7. Mandee says:

    SO much fun today with the team WOD!
    Teamed up with Tim Self and David McMillion: 21:01 rx’d
    There was some serious competition brewing at 4:30!

    • Respect to you! says:

      Much respect to Coach Mandee who while with child still gives it her all!

  8. Erin says:

    Today was fun. Don’t remember our time but thanks for carrying me on the rowing Casey and Cynthia!!

  9. Nathaniel says:

    20:25 rx with Matt H. at the 4:30 class. Nice work Matt!

    21:17 rx with Dag and John B. at the 5:30 class. Strong work from Dag and John.

  10. Tracey says:

    Everyone loved this wod! Challenging and fun!
    Great job to all of you.

  11. Mac says:

    really fun WOD and a great group at 1430! A nice work out after yesterday’s squatfest!

  12. Brandon says:

    This WOD is hands down my absolute favorite!