Back Squat: HS 20/20/5, 20/20/4 … 20/20/1 Reps for time: KB Swings (53/35) Box Jumps (24/20) Rope Climbs Post thoughts and times to “comments”.   

Back Squat: HS 3 Rounds for time: 5 Muscle-ups 10 Burpees Scaling for muscle-ups will be 3 pull-ups and 3 ring-dips for each muscle-up prescribed. Rest 6 minutes 3 Rounds for time: 30 Double-underes 4 Snatches (155/103) Snatches must be completed in four attempts or the round doesn’t count. This means that if an athlete [...]

Back Squat: HS For time: Row 2 K 50 Pistols (total, alternating legs) 30 Hang Cleans (225/135) There will be very little time to waste. Move quickly through your heavy singles so there is plenty of time for this bear of a WOD. Hang cleans can be power, or squat. Cleans cannot be started from [...]

Back Squat: HS For Maximum Repetitions: 1 Minute – Max Reps Rest 1 Minute 45 Seconds – Max Reps Rest 45 Seconds 30 Seconds – Max Reps Rest 30 Seconds 15 Seconds – Max Reps Rest 15 Seconds 5 M Lateral Shuffle Run Double – Unders Hang Power Snatch (65/43) Post thoughts and total scores [...]

Back Squat: HS For time: 21 Thrusters (95/63) 21 Pull-ups 400 M Run 15 Thrusters (95/63) 15 Pull-ups 400 M Run 9 Thrusters (95/63) 9 Pull-ups 400 M Run Post thoughts and times to “comments”.   

Back Squat: HS Diane (Compare with 11/28/11) 21-15-9 Reps for time: Deadlift (225/163) HSPU Post thoughts and times to “comments”.   

Fight Gone Bad (Compare with 9/17/11) For Maximum Repetitions 3 Rounds – 1 minute at each station – 1 minute rest between rounds: WB Shots (20/14) SDHP (75/53) Box Jumps (20″) Push Press (75/53) Row (Calories) Post thoughts and totals to “comments”.   

Snatch: 1-1-1-1-1-1-1-1-HS Every minute, on the minute, for 25 minutes: 1 Snatch (75% of 1 RM) 5 Push-ups For every missed snatch, run 400 M at the end of the 25 minutes. Post thoughts and loads lifted to “comments”.   

Filthy 50 (Compare with 11/09/11) For time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kettlebell swings (53/35) 50 Walking Lunge 50 Knees to elbows 50 Push Press, (45/33) 50 Back Extensions 50 Wall ball shots (20/14) 50 Burpees 50 Double unders Post thoughts and times to “comments”.  

3 Rounds: Overhead Squat (135/93): Maximum Reps Pull-ups: Maximum Reps Ring Dips: Maximum Reps Double Unders: Maximum Reps There is no time component to this workout. Post thoughts and totals to “comments”.