WOD 180210

2pm row for time

then;

amrap in 20 mins;

30 double unders
15 x 20k sdlhp
30 x 20k db push press

170210

"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".

WOD 160210

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

WOD 140210

Run 5km for time;

WOD 120210

AMRAP in 20 minutes of;

2 x Turkish get up (each side) 32kg
4 x handstand push ups
l-sit max time

WOD 110210

AMRAP (as many rounds as possible) in 30 min's of;

30 Back squats (body weight)
30 man makers
400m run

WOD 100210

"murph"

1.6km run
100 pull ups
200 push ups
300 squats
1.6km run

for time: