Complete 32 intervals of 20 seconds max effort, 10 seconds rest (30s total for each interval) where the first 8 intervals are Double Unders, the second 8 intervals are 24" Box Jumps, the third intervals are Push-Ups, and the final intervals are Sumo-Deadlift High Pulls (SDHP - 1 pood kettlebell)

Record all reps for the entire 32 intervals and post those reps as your score.

Buy-In
3 Rounds, 10 Reps of:
Walking Lunge
Pull-Ups
Knees to Elbows

WOD
3 Rounds For Time of:
30 Wall Balls
15 Deadlift (185/135)
20 Box Jumps (30" / 20")
10 Back Squats (185/135)
15 GHD Sit-Up
5 Clean and Jerk (185/135)

Cash-Out
12-9-6-3
Wall Walk-Ups
Kip-Ups
250m Row
 

Buy-In
3 Rounds of:
50' Bear Crawl
10 KB Swings
10 KB Snatch (either arm)

WOD
For Time:
10 Push-Ups / 11 DB Power Clean (50/30 - each hand)
9 Push-Ups / 12 DB Power Clean
8 Push-Ups / 13 DB Power Clean
7 Push-Ups / 14 DB Power Clean
6 Push-Ups / 15 DB Power Clean
5 Push-Ups / 16 DB Power Clean
4 Push-Ups / 17 DB Power Clean
3 Push-Ups / 18 DB Power Clean
2 Push-Ups / 19 DB Power Clean
1 Push-Ups / 20 DB Power Clean

The Power Cleans must touch the ground after each rep.

Cash-Out 
200 Double Unders
 

Buy-In
21-15-9 Reps of:
Push-Up
Kettlebell Snatch
Goblet Squat

WOD
100m Hand Stand Walk

Any/every time your feet come down to the ground, start your hands where they fell and NOT where your hands were.

Post times to comments.

Cash-Out
For Currency,
5 5 3 1
Snatch Balance 

Buy-In
3 Rounds, 10 Reps each of:
Front Squat (45/25)
Push-Up
Sit-Up

WOD
10 10 10 - Front Squat and Push-Press+ Turkish Get-Up
10 10 10 - Power Clean and Overhead Squat + Turkish Get-Up

Complete 10 reps of the first exercise, then 10 reps of the second exercise. These weights should be the same for the first two and then the same for the second two. Execute the FS and PP rounds first before moving to the PC and OHS. 

Turkish Get-Up - Between each round complete 2 Turkish Get-Ups with EACH HAND before moving to the next round.

You should complete a total of 24 Turkish Get-Ups (12 with each arm).

Post loads for all weights to comments.

Cash-Out 
Max Effort 500m Row


 

Buy-In
3 Rounds, 10 Reps each of:
Walking Lunge
Push-Ups
Sit-Ups

WOD
5 Rounds For Time of:
1 Rope Climb
20 Push-Ups
30 Walking Lunge Steps

Cash-Out 
For Currency:
Back Squat
5-5-3-1 

 

Buy-In
12-9-6-3 Reps of:
Spiderman (Right + Left = 1 Rep)
Push-Up
Sit-Up
Air Squat

WOD
5-5-5-5-5 - Deadlift
3-3-3-3-3 - Power Clean
1-1-1-1-1 - Push-Press

Cash-Out
For Time, 12-9-6-3 Reps of:
Kip Ups
Up-Downs
Toes-To-Bar
Wall Walk-Ups 

Picture - SFC Kristoffer Domeij was KIA on Saturday, October 29 in Afghanistan. This was his FOURTEENTH deployment in 10 years to a combat zone. A true hero and warrior. Rest In Peace.

Exercises -  
Up-Downs start in the Push-Up position. Bring your hips down to the ground until the thighs touch the ground, then raise the hips all the way in the air through full extension of the shoulders. This constitutes one rep. 

Kip-Ups start on the ground, with the athlete sitting on top of their feet. With an explosive motion, the athlete opens up the hips with a force such that the feet can come out from underneath and land flat on the ground, catching the athlete before they come back down to the ground.

Wall Walk-Ups start in the push-up position with the feet touching a solid, sturdy wall. The athlete walks the hands backwards towards the wall while the feet walk up the wall. Touching the chest to the wall is the half way marker. Walking the hands back out until in the push-up position constitutes one rep.

 

Damn. Straight.

Buy-In
Walking Lunge 200 feet
20 Push-Ups
20 Sit-Ups

WOD
1000m Row
100 Wall Balls (20/12)
100 Pull-Ups
100 Double Unders
1000m Row

You may do the 100 rep exercises in any order you choose sandwiched between the 1000m Rows. 

Post total time to comments

Cash-Out 
Deadlift, Currency
5-5-3-1