WOD 092508, Thursday

For time:

50 Single Arm Swings L&R

50 Push Press L&R

50 Single Arm Swings L&R

50 Single Arm Jerk L&R

Result: 41:38 (KB 20kg)

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

30 Ring Dips

30 Push Ups

50 KB Swings @ 24kg

30 Pull Ups

30 Ring Rows

50 Sit Ups (Unanchored)

Result: 12:06

WOD 092408, Wednesday

For time:

400m Walking Lunges

Result: 17:29

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

12 Pull Ups

12 KB Swings @ 24kg

12 Burpees

12 KB Swings @ 24kg

Result: 8:35

WOD 092308, Tuesday

For time:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Result: 12:32

WOD 092208, Monday

"3 Types Of Pull-Ups"
10 rounds for time:

3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:26

**********
"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Push Up to Sumo Deadlift @ 2x32kg

20 Box Jump 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 22:44

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

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:12

WOD 092008, Saturday

For time:
21-15-9

Sumo Deadlift @ 32kg

Box Jumps @ 24"

Ring Dips

Result: 6:15

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

75 Push Ups

50 Ring Dips

30 Weighted Pull Ups @ 20kg

30 Handstand Push Ups

Result: 19:53

WOD 091908, Friday

4 rounds for time:

Run 400m

50 Squats

Result: 6:15

**********
"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 19:29

WOD 091808, Thursday

"Nate"
20 minutes max rounds:

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings @ 32kg

Result: 15:44

**********
"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

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 34:06
*Refers to WOD 072308

WOD 091608, Tuesday

3 mins max rounds:

3 KB Double Clean @ 24kg

6 Push Ups

9 Squats

*Rest 1 minute. Repeat for a total of 5 cycles.

Result: 5/ 4+(3,6,4)/ 5/ 5+(3,6)/ 4+(3,6,7)

**********
5 rounds for time:

15 Handstand Push Ups

40m Farmers Walk @ 2x24kg

Result: 9:30

WOD 091508, Monday

"Fran"
For time:
21-15-9

Thrusters @ 95lbs

Pull Ups

Result: 5:43 (Thrusters @ KB 16kg)

WOD 091308, Saturday

"Game of Dice"
1. Pull Ups
2. Handstand Push Ups
3. Ring Dips
4. Knees to Elbows
5. Burpees
6. Sumo Deadlift Highpull @ 20kg

To determine your exercises and reps, do the following:
Step 1:
Roll the dice to get three unique numbers. These numbers will determine your exercises. Example - if your first roll is 1, you will do pull ups as your first exercise.

Step 2:
To determine the reps for each exercise, roll the dice ten times. The sum of these ten rolls will be the reps for each corresponding exercise.

Step 3:
Of the remaining three exercises, choose one and you will do 30 reps of that exercise.

Result: 7:44

35 Burpees

24 Pull Ups

28 Handstand Push Ups

30 Knees to Elbows