Sunday- October 27, 2013

warm up

"Cindy"

5x

WOD

"Halloween Madness"

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

DB Curls- 1

Ab Mat- 1

Air squat-2

Pull-up-2 

Burpee-5 

Handstand push-up-10 

Power Clean-15

Pistol- 15

Deadlift- 15

Bent Over Rows-15

Thruster (135lbs/95lbs)- 25

Full Snatch- (135lbs / 95lbs-) 25

Clean Grip Power Snatch (115lbs/85lbs)

OHS- (135lbs  /95lbs)- 25

Bar muscle up- 25

Muscle-up- 25

Power Snatch + Full Snatch (135lbs/95lbs)- 50

Full Clean & Jerk- 50

Bar muscle up / up and over combo- 50

3 Bear Complex (135lbs / 95lbs) 50

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Weighted Push Ups

5 sets

-EZ Bar Curls

5 sets

-Triceps Press Downs

5 sets x 3 reps sets

H.A.P

-Banded Face Pulls

100 reps

ABS

Olympic

Clean & Jerk

   2X1 @ 80%

 1 @ 85%

 1 @ 90%