WODs for Saturday 10/19/13

21
Oct

WODs for Saturday 10/19/13

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.[/caption]

Today was Mystery Saturday.  Our class participants didn’t know what they were getting into ahead of time.  They showed up and gave it their all on the 6th and final day of Benchmark WOD Week.

CF Class WOD:

“Wood”

5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24” box 95/65 pound Sumo-deadlift high-pull, 10 reps 95/65 pound Thruster, 10 reps Rest 1 minute

Big Dawgs As rx’d

Pack 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 20” box 65/45 pound Sumo-deadlift high-pull, 10 reps 65/45 pound Thruster, 10 reps Rest 1 minute

Puppies 3 Rounds for time of: Run 400 meters 10 Burpee box jumps, 12-15” box 15-25pound Sumo-deadlift high-pull, 10 reps 15-25 pound Thruster, 10 reps Rest 1 minute

KB Class WOD: KB “Wood”

5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24”/20 box 10 KB SDHP 5/5 KB Thrusters Rest 1 minute

CF Striking Class WOD:

Tabata Time Scheme (30 Intervals/5 Rounds) Heavy Bag Combos (1-4-3-2-3-4) Slamballs A Frames Wallballs Sledge Strikes GHD/Abmat

Rest 3 minutes

10-1 Burpees Ring Rows

The benchmark rankings for “Wood”:

Men’s Rx

1. Michael Phillips 25:56

2. Kyle Swarts 29:08

Men’s Pack

1. Pete Fastow 34:14

2. Don Chance 36:39

Women’s Rx

1. Erin Prosser 30:58

2. Jo Naumann 33:20

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