The WOD

Results / 30.01.2012

Buy In: In 10 Minutes complete 30 Turkish Get-Ups (15 Right + 15 left) M24Kg/W16Kg WOD: Complete as many Rounds of the following complex as possible in 15 Minutes Suggested weight is M#115/W#80- scale accordingly 5 Deadlifts 5 Hang Power Cleans 10 Stationary Lunges In Front Rack (Alternating 5 right and 5 Left) 5 Front Squats 5 Push-Press Cash Out: 100 Push-Ups and 100 Sit-Ups for Time
Results / 28.01.2012

Teams of 2-3  complete
4 Cycles of:
In 6 minutes complete 
600 Meter Row (200 M sprints)
As many Rounds as possible of
10 Burpees
10 Air Squats
 
Complete Row 1 person at a time in 200 M Sprints
2 people working on AMRAP- All reps must be completed in order before starting another round.
1 Minute rest after each cycle.
Score for total whole rounds per cycle.
Results / 24.01.2012

Twisted Team Murph
Teams of 2-3 complete in order for time. (1 person working at a time)
8x 200 M Sprint
100 Pull-Ups
200 push-Ups
300 Air Squats
8x 200 M Run
During entire workout Teams will be resposible for holding a Pet Rock (24Kg Kb) above standing knee height.
There is a 5 burpee penalty per team-mate (exp. 3ppl=15 burpees) for dropping the Pet below knee or resting it on the ground.