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:

WOD 090210

1x4 power clean and jerk

then;

10,9,8,7,6,5,4,3,2,1 reps for time of;

60k cleans
70k chest press
box jump

WOD 080210

Row 5 km for time;

Then min 3 hours rest, then;

chest press 5x5

WOD 5/2/10

10 minute of handstand push ups
5 minute of squats
2 minutes of pull ups
1 minute of push ups

Record total number of reps ....

Toughguy 2010 ... DONE!

4/2/10

5 rounds for time of;

500 m row
20 box jumps
20 10k wall ball

100909

10,9,8,7,6,5,4,3,2,1 reps for time of;

Power cleans (60k)
burpees
kb swings (32k)

090909

4 rounds for time of;

100 ft walking lunges
20 box jumps
30 weighted pull ups

080909

5 rounds for time of;

20 pull ups
30 push ups
40 sit ups
50 squats

time each round, have 3 minutes rest inbetween rounds.

060909

For time;

18 pull ups
18 overhead squats
18 burpees
100 yd lunges
100 yd sprint
12 pull ups
12 overhead squats
12 burpees
100 yd lunges
100 yd sprint
6 pull ups
6 overhead squats
6 burpees
100 yd lunges
100 yd sprint

040909

5 km Run for time;

030909

" G.I JANE"

150 BURPEE PULL UPS

020909

"Rowing Lizzy"

21 - 15 - 9 reps for time of;

row (cals)
squat cleans 60k
ring dips

010909

1.6km run
21 thrusters 40k
21 pull ups
800 m run
15 thrusters 40k
15 pull ups
400m run
9 thrusters 40k
9 pull ups