Sunday- October 6, 2013

HAPPY BIRTHDAY JAMIE!!!!!!

WOD

“Rogue 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

Air squat-2 
Pull-up-2 
Box jump-5 
Burpee-5 
Dumbbell push press 35/20- 5 
Handstand push-up-10 
Deadlift-10 Wall climb-10

Bar muscle up- 25

Rope climb- 25

Muscle-up- 25 
500m run-100 
500m row-100

*deadlift 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

4 sets 

-EZ Bar Curls

3 sets

-Tricept Press Downs

3 sets

-Banded Face Pulls

100 reps

ABS

Olympic

5X1 Clean (full squat) & Jerk (split) @ 80-90%

OR

Thruster

5 sets x 1 reps  @ 90%

WOD

EMOM 12

2 full snatches (135lbs / 95lbs)