09-25-12

run 5 k
for time chipper style:
50 pull-ups
50 ring rows
50 ghd back extensions

09-24-12

Power Test:
10 exercises 50 reps each:
deadlift 135 lb
burpees
jumping lunge
sit-up
push press 75 lb
box jump 20"
ball slam 30 lb
wall ball 25 lb
push-up hand release
kettlebell swing 1.5 pood

complete in any order, partition reps however you want. There is a 30 min running clock, complete 10 exercises and then row for as many meters as possible in time remaining. Score is total meters rowed.

09-19-12

Complete 10 rounds for time:
200 m row
10 power snatch 95 lb

recover 90 seconds between rounds

include rest in total time

09-18-12

run 5 k

recover 5-10 minutes then,

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
225 lb deadlift
185 lb bench press
ghd sit-up

09-17-12

for time:
row 500 m
50 wall ball
row 400 m
40 wall ball
row 300 m
30 wall ball
row 200 m
20 wall ball
row 100 m
10 wall ball

post wod not for time:
4 x 20 unbroken kb swings
rest 60 seconds between sets

09-12-12

for time:
100 thrusters 95 lb

birthday toastin

with a 33 min  running clock:
run around a 400 m track, every odd minute stop and do 5 burpees, every even minute stop and do 10 walking lunges.

score is total distance ran in time allotted.

9/7/12

In fight-gone-bad format, complete the following five exercises:

• burpee muscle-ups (do one burpee then one muscle up from dead hang)
• GHD back extensions
• Curtis P, 95 lb
• Ab rollers
• step ups, 25 lb DBs

9/5/12

With 22 minute clock, one person rows 500 m while the other person completes 15 x GHD sit-ups, 15 x GHD back extensions, 15 x wall balls, and then does 95 lb barbell snatches with each rep counting as a point.  Once 500 m row is complete, switch and continue until time is up with the winner being the one who performs the most snatches over the time period.

09-04-12

for time complete:
50-40-30-20-10 calorie row
in between each round complete*
15 db thruster 45 lb
15 ghd sit-up
15 ghd back extension
15 burpee
15 pull-ups