Rest Day

10 rounds for time

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.

Clean

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Compare to 060830.

"Strung-out, backwards, and upside down Fran"

for time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

Post time to comments.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 061016.

J.T. Mod

For Time
21-15-9

Handstand Push-ups
Dips (on universal machine bench press)
Push ups.

Time as rx'd above 10:01

The bar wasn't as hard as the rings but it was close.

Pick a girl

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 060927.

Hotel Tabata

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Handstand Push-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 060716.

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Compare to 060315.

For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups

Post time to comments.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 060825.

"Elizabeth"

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060811.

Weighted Pull-ups

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

Compare to 060809.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060904.

Rest Day

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 060725.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 060612 or Tuesday, haha.

rest day

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

Compare to 041115

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Leg's still toasted from the Cert.
Did this instead of the WOD.

"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.

Compare to 060622.

Boston Cert Day 2

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

First Time Scored a 247.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060827.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Did this superstrict.
Squats to a med ball, full rom pull ups.

Time 6:47

B2B Tabata Squats

8 rounds squats from the bottom up.

20 secs on 10 secs rest

Rest is at the bottom of the squat.
Don't pause to long at the top of the squat.

Lowest round is your score.

I got a 16 burning quads and a headache.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 050907.

800 meters

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

Compare to 060922.

Three rounds

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.

Deadlift

2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Deadlift

2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps

Post time to comments.