Thursday, 15 NOVEMBER 2012

Announcements - West Point WOD for Warriors shirts...still only $15 each or 2 for $25.  If you are interested, please email me:

We will meet in the 3rd floor weight room.  Please bring a towel and motivation!

Warm-up and instruction:  Matt will demo exercises and Adam will discuss points of performance for each.  Then everyone gets a chance to practice.


Today is a partner WOD, so find someone of near equal size and ability, partner up and get after it!

3 rounds for time:
AMRAP 1 - Squat cleans (95/65)
Rest while partner does AMRAP 1 - Squat cleans
AMRAP 1 - Overhead squat (95/65)
Rest while partner does AMRAP 1 - OHS
AMRAP 1 - Sumo deadlift high-pull (95/65)
Rest while partner does AMRAP 1 - SDHP

Post partner's name and number of reps per round to comments.


Adam said...

Great to see a big group this moring!

I went solo and got smoked!

SC: 27
OHS: 25
SDHP: 45

Total: 97

It took until Rd 3 for me to get in the groove with OHS. It's been a while since we've done those and it showed this morning!!

Mickey said...

210 reps w/ Andrew Bovard

Form really died in the last round. That workout absolutely killed me.

Matt said...


Due to time I also went solo this morning.

As Rx'd: 120

I don't have the break down. I did best on OHS, then SDHP, with SC in a distant 3rd.

ErinM said...

10 rounds of 5 minute randori (literally "chaos taking") or one-on-one sparring, rest 1:10.

Absolutely exhausting! Given I got thrown on the ground at least 5 times per round against each opponent, that makes about 50...

ErinM said...

Scaled it down to 25 kg (55lb) so that I could do the OHS. Brutal!

112 reps (no partner)