Friday 11.11.11

In House Throwdown

click here to see more pics

there’s more coming

bent rows

10 – 10 – 10 – 10



3 rounds

30 sdhp w/kb 2/1.5

30 wall balls 20/14

The sdhp will be done with a deficit by standing on two plates 45/25 


Pete Small is going to do a hero WOD today

for anyone who’s interested here it is:


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters


Pre-competition WOD



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6 Comments on “Friday 11.11.11”

  1. Jodie Says:

    I’m game for doing White tmrw at the 12:30 class. Thanks pete for the recommendation!


  2. staci Says:

    I’ll do a hero wod after this weekend, but not tomorrow 🙂

    ALSO thank you Alan for taking pictures at the throwdown, they came out AWESOME.


  3. Pete S. Says:

    White: 33 mins flat. A tough one, but felt good and feel great after a big breakfast and hot shower.


    • Jodie Says:

      Great job Pete! and, thanks for the recommendation of this wod. I appreciate it! I always feel better when I can do a wod with a purpose. 🙂


  4. Jodie Says:

    Hero WOD “White”: 39:49 with 45 lb plate OH lunges. That was RIDICULOUSLY harder than it sounded, but I feel very accomplished. Thank goodness there was a LOT of energy in the 12:30 class….totally carried me through!

    Just as Pete said earlier, I, too, feel GREAT! 🙂


  5. Nick C. Says:

    White- 26:31
    Did the running on the treadmill because it was pitch black during the 6pm class. I agree with Jodie that it was much harder than it looked on paper. Good suggestion Pete!


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