WOD:
For Time
100 Double Unders
Then
21-18-15-12-9-6-3 reps of
Pistol Squats(Alternating legs)
Toes to Bar
Then
100 Double Unders

WOD:

For Time

100 Push Press m:115lbs f:75lbs

Every time the bar falls below shoulder height

you must by it back. First buy back is 1 Burpee Box Bump,

second is 2 BBJ’s, third is 3 BBJ’s and so on.

Box height is 20″

Barbell4Boobs Event

WOD: Grace
30 Reps for Time
Clean and Jerk 135m/95f

WOD’s:
“Helen”

3 Rounds for Time:

400 Meter Run

21 Kettlebell Swings m:1.5pood f:1pood

12 Pull Ups
OR
“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

WOD:
“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle ups

10 Hang Power Cleans m:135 f:95lb

WOD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

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

Compare to your time on 5/16/11 or 11/29/10

WOD:
WOD:“Filthy Fifty”
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extentions
50 Wall Ball Shots m:20lb-10′ f:14lb-9′
50 Burpees
50 Double Unders

Compare your times with 5/23/11 and 12/13/10

WOD:
Complete as many rounds as possible in seven minutes of each couplet
20 Calorie Row/15 Burpees
10 Pull Ups/10 Shoulder Press m:55lbs f:35lbs
20 Sit Ups with 25lb plate/Med Ball Broad Jump equal to your height m:20lb f:14lb

WOD:
“Chip This”
20 Front Squats m:185lbs f:125lbs
40 Ring Dips
60 Kettlebell Snatch (30l/30r alternate as needed) m:53lbs f:35lbs
80 Depth Box Jumps 20″