Thursday, 04/21/11

Flip-Flop Day!

Skills Day or Games WOD 11.5 (do the one you did NOT do yesterday)

We will be in there to judge the games WOD.  It is essential that you get there at 0530 if you want to do the WOD in the morning.  It takes a few minutes to set it up and brief it.  After that, it takes a full 20 minutes per rotation so we can't waste any time.

Here is WOD 11.5:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100 lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target / 14lbs to 9' target)

Check out the instructions video BEFORE coming to attempt the WOD. All of the WOD information can be found here.

For a downloadable PDF of the workout with a score card, click here.

For those of you who are eagerly awaiting WOD 11.6, you can find the details on it here.


Adam said...

I scaled the cleans to 115# and completed 6 rounds + 5 cleans.

Toes to bar were by far the toughest, I couldn't string them together like KTEs.

Pauly D said...

8 rounds + cleans.

Good work by my boyz in the late crew.

Sweat (or maybe it was spikah hair gel) didn't help the grip with the toes to bar. I've got some gucci gloves that I may start rockin...prepare yo selves.

Anonymous said...

Still on the road, today down with our nautical counterparts here in Annapolis. Great facility at their indoor track, Wesley Brown field house, with rows of racks and bumper plates (although they are in kgs, which presents a challenging mathematical problem at 0530).

Anyway, knocked out Nancy (5 rds, 15x 95lbs OHS, 400 meter run).

jswobe said...

7 rounds + 1 clean

T2B killed me...stringing together...grip new goat, it would seem...

Aberdeen Proving Ground, MD

Kingsley said...

WOD 11.5 - Completed 10 rounds + 3 PC as Rxed.

That was a tough workout. Thanks to ACE for the push and JWM for putting a mark on the wall.

JWM said...

Kingsley, sweet work brother!

10 rounds is the standard for a beast like you and you exceeded it! You are getting close to the cutoff for regionals my man!

Matt said...


As Rx'd: 7 rounds + 3 PC

Dan said...

Made up a goat WOD:

3 rounds for time
10 box jumps (24 in)
20 sit-ups
30 double unders
400 m run