WOD 091208, Friday

20 minutes max rounds:

10 Goblet Squats @ 20kg/45lbs

10 Pull Ups

Result: 16 rounds + 10 Goblet Squats

**********
"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 10:21
*Refer to WOD 080708 / WOD 082808

WOD 091108, Thursday

3 Rounds for time:

25 Vertical Jumps

25 KB Swings @ 24kg

25 Knees to Elbows

*Vertical Jumps has to be 1 foot above maximum reach.

Result: 11:19

**********
For time:

100 Rope Skips

50-40-30-20-10

Pull Ups

Leg Raises

Squats

Result: 26:14

WOD 091008, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 12:50

**********
3 rounds for time:

50 Double Unders

50 Sit Ups (Unanchored)

Box Jump @ 24"

Result: 19:55

WOD 090908, Tuesday

For time:
10-9-8-7-6-5-4-3-2-1

KB Suitcase Deadlift @ 32kg

KB Single Arm Clean & Press @ 24kg (20kg)

KB Single Arm Swings @ 24kg

Result: 37:59

**********
For time:
21-18-15-12-9-6-3

KB Swings @ 24kg

Ring Rows

Result: 8;48

WOD 090808, Monday

10 rounds for time:

12 Burpees

12 Pull Ups

Result: 20:25

WOD 090608, Saturday

4 rounds for time:

50 Sumo Deadlift High Pulls @ 20kg

20 Wall Ball @ 20lbs

20 Ring Push Ups

Result: 21:29

WOD 090508, Friday

5 rounds for time:

10 Single Leg Squats (Alternative)

10 Weighted Ring Dips @ 16kg

20 Sit Ups (Unanchored)

Result: 22:36

**********

For time:

100 BB Thrusters @ 1/2 Body Weight (65lbs)

Result: 13:35

WOD 090408, Thursday

5 founds max reps:

Handstand Push Up

Pull Up

Result: 141 reps

**********

For time:
50-40-30-20-10

Double Under

Ring Dip

Result: 18:19

WOD 090308, Wednesday

For time:

100 Rope Skips

45 Burpees

15 KB Swings @ 24kg

100 Rope Skips

30 Burpees

30 KB Swings @ 24kg

100 Rope Skips

15 Burpees

45 KB Swings @ 24kg

Result: 20:06

**********

For time:
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Push Up

Pull Up

Jumping Squat

Result: 18:42

**********

"Annie"
For time:
50-40-30-20-10

Double Under

Sit Up

Result: 13:39

WOD 090208, Tuesday

For time:
15-12-9

Muscle Up

KB Thruster @ 24kg (KB @ 16kg)

Result: 26:20

**********

3 Rounds for time:

50 Double Unders

50 Sumo Deadlifts @ 32kg

50 Sit Ups (Unanchored)

Result: 14:43

**********

5 rounds for time:

7 BB Thrusters @ 70lbs

7 Burpees

7 KB Swings @ 24kg

Result: 8:35