Sunday- October 13, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

“Rogue Madness 2”

Score as many points as possible in 30 minutes

- Each movement is assigned a point value

- finding a rep scheme of high end movements that you can move consistently through will score the most points

Point value

Push-up-1

Air squat-2

Pull-up-2 

Box jump-5 

Burpee-5 

Dumbbell push press 35/20- 5 

GHR- 5

Handstand push-up-10 

 Wall climb-10

Power Clean-15

Pistol- 15

Full Snatch- 25 (155lbs / 105lbs)

Bar muscle up- 25

Rope climb- 25

Muscle-up- 25

500m run-100

500m row-100

*power clean weight is bodyweight

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper 

9 sets x 3 reps

50% straight weight

Barbell Bent Over Rows

3 sets x 8 reps

-EZ Bar Curls

4 sets

-Tricept Press Downs

5 sets x 3 reps sets

-Banded Face Pulls

100 reps

ABS

Olympic

Clean From Blocks (just below knee)

 2 X 75%

 2 X 80%

 3X1 @ 85%