Wods for the week 11-12-12 to 11-17-12

MONDAY 11-12-12
In honor of Veterans everywhere I thought we should do the Hero Wod on the main website. This took most of those that commented, about 2 hours to complete. We usually take twice as long as they do on the main site. Please scale appropriately, but do a real Hero Wod!

"Clovis"
For time:
partition this wod as needed
Run 10 miles
150 Burpee Pull-ups*
*a Burpee Pull-up is a regular Burpee but instead of a little jump off the floor it is jump to the bar and do a Pull-up. You may separate these movements to scale the pull-ups.

TUESDAY 11-13-12
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

WEDNESDAY 11-14-12
a 7x30 Chipper for time:
30 Handstand Push-ups
30 Back Extensions
30 Knees to Elbows
30 Deadlift (225, 155)
30 Dumbbell Push Press (40, 30)
30 KB Swings (53, 35)
30 calorie Row
30 Ring Dips

THURSDAY 11-15-12
Front Squat
1-10-1-20-1-30*
*try to do as close as you can to your 1 Rep Max then 80% of that weight for 10, 70% for 20 and 60% for 30. Do not go down on the "1" weights unless you can't lift it anymore.

FRIDAY 11-16-12
5 Rounds for time:
10 Power Clean and Jerk (155, 105)
1 Rope Climb

SATURDAY 11-17-12
Your Choice
One wod you missed or a new one.