WOD 103112

Murph:

1.6km run
100 pull ups
200 push ups
300 squats
1.6km run

Time: 51:46

Note: completed Cindy @ 27 minutes.

WOD 102512

Nicole
20 mins AMRAP of:

400m run
Max rep pull ups

4r + 400m ( 25, 15, 15, 15)

Then;

Tag team workout, 4 rounds of:

250m rows
Max rep toes to bar
Max rep push ups

15, 30 - 9, 30 - 8, 30 - 8, 30

WOD 102412

Back Squats 5 rounds of 3 reps:
90, 95, 100, 100, 100

Then

Weighed pull ups 3 reps of the following weights:
16kgs, 20kgs, 24kgs, 28kgs, 32kgs and 36kgs At every interval do box jumps @ 31" Then 5 rounds of 3 snatches @ 40 kgs

WOD 102212

10 rounds of 5 reps of dead lifts @ 70 kgs

Then,

5 rounds of:
Sled @ 40 kgs 50m
10 tire flips @ 75 kgs

Then,

10 mins AMRAP of:
5 pull ups, 10 push ups and 15 sit ups
7 r + 5, 10, 3

WOD 102012

Mega Annie:

50, 40, 30, 20, 10 double unders and knees-to-elbow
Then
10, 20, 30, 40, 50 double unders and sit ups

Time: 48:32

WOD 101712

30 muscle ups

Time: 10:40

WOD 101512

For time of:

30 muscle ups
1.6 km run
30 renegade man makers @ 30lbs

Time: 41:19

WOD 101312

For time of:

21 Overhead Squats @ 35 kgs
400m run
15 Overhead Squats
400m run
9 Overhead Squats

Time: 15:11

WOD 100512

17 minutes AMRAP of

800M
30 hang power cleans @ 45kgs
15 knees to elbows

1 round + 800, 9

WOD 100412

JT-
21-15-9

Handstand push ups
Ring dips
Push ups

Time: 14:12

WOD 100112

20 Rounds for time of:

5 Pull Ups
10 Push Ups
15 Squats

Time: 34:31

WOD 092912

Just returned from many months of Sciatica rehabilitation

15 Minutes of:

3 Muscle Ups
6 Power Cleans @ 60 kgs
9 Box Jumps @ 30"

5 Rounds + 3,4