Monday the 15th of October, 2012

Front Squat
5-5-5-5-5+ (45-55-65-75-85%)

Rest as needed

2 efforts Max unbroken pull-ups, Rest 30 seconds

Rest as needed

5 Rounds for time
15 Burpees
Run 200 meters

Perform 25 Burpees immediately after WOD. Score is total time.


Optional supplement
KB high pull, 30 reps/arm
KB push press, 30 reps/arm
Hold overhead position for 2 count. Heavier than last time.

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2 Responses to “Monday the 15th of October, 2012”

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  • K-Roc says:

    Don’t be fooled. The one #’s that truly count.

    For those interested in a more accurate measure of cardiovascular fitness:

    Score as follows.
    1. Determine maximal heart rate for your age group. 220-Age = MHR

    2. Calculate your cardiovascular recovery rate
    a) check heart rate immediately following WOD, or wear your heart rate monitor. Record #.
    b) recheck pulse one minute after doing step “a”.
    3. Recovery value is the difference between a and b.
    4. Poor cardiovascular fitness would be indicated by a drop in rate of less than 12 beats per minute. Greater than 50 beats would be “elite”.
    5. Check heart rate periodically during the wod to see what % of your MHR you are working in, you can therefore determine in what energy capacity your body is functioning for the sic wod.

    So what’s your score???

  • Science lover says:

    How’s your elbow?