Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Back Squat 5-5-5-5-5 reps

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

10 min Cindy

Max rounds

5 pull ups

10 push ups

15 air squats

followed by:

Max wt.

dead lifts 3x5

press 3x5

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday 18 Dec

"Jeffy"

440 run

100 air squats

100 30 lb ammo can push press

50 burpes

440 run for time

Complete as many rounds in twenty minutes as you can of:

Run 400 meters

15 L-Pull-ups

15 Hip Extensions

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments

Five rounds for time of:

275 pound Deadlift,

5 reps10 Burpees

Going to the swim tank in Davidison fitiness center

Bring required gear

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Post time to comments

(102) For time:

100 Squats

21 Handstand Pushups

30 pullups

100 Squats

30 pullups

21 Handstand Pushups

100 Squats

"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Post time to comments

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

Post time to comments

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Post time to comments.

(104) 50/40/30/20/10 reps

Pullups

Squat jumps

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Muscle-ups for practice

"Mr. Joshua"
Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps
Post time to comments.

"Lynne"
Five rounds for max reps of:

Body weight bench press

Pull-ups
Post reps for both exercises in all rounds

(47) 10/20/30 reps of:

Squat

Handstand pushups

Squat

Pullups

Playing with Pushups:

Run 100m

20 Pushups

5 Burpees

15 Clap Pushups

5 Burpess

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

Run 100m

15 Pushups

5 Burpees

10 Clap Pushups

5 Burpees

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

Run 100m

10 Pushups

5 Burpees

10 Clap Pushups

5 Burpees

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

(103) Five rounds for time of:

20 Squats

20 Pushups

20 Pullups

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups
Post time to comments.

Five rounds for time of:

95 pound push press, 15 reps

Run 400 meters

WOD For time:

"300"

25 pullups

50 deadlifts 135lbs

50 push ups

50 KBswings 35lbs

50 knees to elbows

50 squats

25 pullups