Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups

Back squats, 2-2-2-2-2-2-2 at 85-90% of your one rep max. Rest 60-90 seconds between sets


Thruster ladder (95 lb./65 lb.) Minute 1, do one rep. Minute 2, do 2 reps. Minute 3, do 3 reps. Continue until you cannot complete the prescribed reps for that minute.

Post back squat loads and thruster ladder time to comments.



Sound off to comments and post your good news for the week!

Friday WOD, September 14, 2012

9 thoughts on “Friday WOD, September 14, 2012

  • September 13, 2012 at 5:59 pm

    I found this in one of the magazine’s last week and I’m registered and SUPER STOKED!!!!!!! Some of y’all should get in on this and strive to achieve greatness with me!!! 😀 Seriously, DO IT!!!!


  • September 13, 2012 at 9:07 pm

    If anyone is interested I’ve invited a bunch of people to my place tomorrow evening at 7pm till around 11 to celebrate the 28th anniversary of my birth. Nothing fancy, just me inviting all my fort worth friends to hang out and drink a few beers.

    It’s byob, I’ve been out of town too much to really put anything that complicated together, but if any want to come I’d be glad to have ya. Address is 1405 S Henderson, phone is 979-224-6010 if you need it for some reason.

  • September 14, 2012 at 6:21 am

    Squats: started at 225# got up to 280#.
    Thruster ladder: 12 rounds, didn’t even bother to start 13.

  • September 14, 2012 at 6:31 am

    Also I know some of my friends are bringing their kiddos tonight so yours are welcome too.

    Squats: 275×2/285×2/295/305/315
    Wod: 12 rounds + 11 thrusters

    Was real easy till it got REAL hard!

  • September 14, 2012 at 7:48 am

    B/S- 245#
    WOD- 11 rds + 6

    Really tired from this week. Huge thanks to Makenzie for stretching out the roosters!

  • September 14, 2012 at 8:55 am

    10 rds + 10 reps. Can’t believe I didn’t get that last one. Thrusters are evil. I love them.

  • September 14, 2012 at 10:13 am

    I lied my score was 12 rounds + 8 thrusters

  • September 14, 2012 at 7:06 pm

    BS 175#
    WOD-12 rounds+
    Yes thank u Makenzie! And happy birthday Josh!

  • September 16, 2012 at 8:22 pm

    Back squat 135#

    WOD – 12 rounds plus 8 reps

Comments are closed.