WOD 073008, Wednesday

"PushMore Gone Bad"
5 rounds for total reps:

15 sec KB Swing @ 32kg (KB @ 12kg)

45 secs Rest

15 secs Wall Ball @ 20lbs

45 secs Rest

15 secs Weighted Pull Up @ 16kg (Weights @ 5kg)

45 secs Rest

15 secs Burpees

45 secs Rest

Sumo Deadlift High Pull @ 24kg

45 secs Rest

*Clock will run continuously from start to finish of the workout.

Result:

30 reps KB Swing(7 / 7 / 6 / 6 / 4)

28 reps Wall Ball (8 / 8 / 7 / 5 / 5)

32 reps Weighted Pull Up (9 / 7 / 6 / 5 / 5)

22 reps Burpees (6 / 4 / 4 / 4 / 4)

31 reps Sumo Deadlift High Pull (7 / 7 / 6 / 5 / 6)

*Total 148 reps

WOD 072908, Tuesday

5 rounds for time:

1 Turkish Get Up, L&R @ 20kg (KB @ 12kg)

20m Racked Overhead Walk, L @ 20kg (KB @ 8kg)

20m Racked Overhead Walk, R @ 20kg (KB @ 8kg)

20 Box Step Ups @ 24"

Result: 11:43

WOD 072808, Monday

"Angie"
For time of:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

*Complete all reps of each exercise before moving to the next.

Result: 31:58

WOD 072308, Wednesday

"Filthy Fifthy"
For time:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg/25lbs

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 74:06