WOD 031009

Do as many rounds as you can in 20 minutes of:
5 Handstand Push Ups
10 L-Pull Ups
15 Steps, Walking Lunges

Completed Rounds : 11Rounds + 5 HSPU + 8 L-Pullups


Anna & I going through the WOD

WOD 030709

Five rounds for time of:
Run 400m
50 Sumo Deadlift Highpull @ 20kg

Compare to 100708.

Completed time as Rx'D : 24:26

WOD 50 PP
50 Double KB Push Press (20kgs)
Completed time as rx'd : 4:35

WOD 030609

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 for as many minutes as you are able.

Use as many sets as needed to complete the pull ups for each minute.

Compare to 120908.

Completed time/round : 11mins

WOD OHS & Weighted Lunges
5 Rounds for time
10 OHS @ 45lbs
20 Weighted Lunges @ 45lbs

Completed as rx'D : 9:01

WOD 050309

Fice rounds of:
1 Weighted Pull Up
Double KB Press, Max reps

Completed Reps/Weights:

Weighted Pull Up : 20kgs, 25kgs, 30kgs, 35kgs, 40kgs
Doulbe KB Press, Max Reps (24kgs) : 4, 1, 2, 3, 1.

WOD 030409

In 15 minutes, do as many rounds as possible of:
10 Sumo Deadlift High Pull @ 32kg
15 Push Ups

Completed rounds : 12 rounds + 10 SDHP

WOD 030309

For time of:
45 Double Unders
45 Ring Dips
45 KB Swings @ 32kg
45 Double Unders

Completed time as Rx'D : 7:56

WOD 030209

21-15-9 reps for time of:
Pull Ups
KB/DB Thrusters @ 16kg/35lbs
Burpees

Completed time as Rx'D : 11:42

150 Double Unders

Completed time : 2:45