TGU and Run

MWOD: Standard
Dynamics: 2 rounds
Full range of motion, everything strict

WOD:
3 RFT
10 Turkish getups (As heavy as possible without sacrificing form)
1 shuttle run

Press, Dip, Squat

MWOD: Standard
Dynamics: Standard
WOD: 21-15-9 For Time
Push Press (95/65)
Dips
Jumping Squat

Step Up/Get Up

Mwod: Standard
Dynamics: Standard
WOD: 8 RFT
8 DB weighted Sit-ups
8 DB Step ups
8 burpees

Lift, Clean, Squat, Press

MWOD: Standard

Dynamics: Standard

3-5 RFT
7 DB Swings
7 Hanging Power Cleans
7 front squats
7 push press/jerk

Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 Military Style sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed should be posted.
(For those few here last year, compare to March 2010 below)
______________
March 2010 Time and Rounds
Barbie: ?
Steven: 8:58 - 5 rounds
Jerry: 9:53 - 6 rnds

Press, Pull, Sit

MWOD: Standard
Dynamics: Standard - No pullups though

WOD:
9/12 min AMRAP
9 Push Press (65/45#)
12 Pullups (standard or Supine)
15 sit-ups (Military)

Jump,Swing,Pull

MWOD: Standard
Dynamics...1 round/15 reps per movement
WOD: For Time
21-15-9
Box Jumps (30/24")
Kettlebell swings (55/35#)
Sumo Deadlift High Pull (65/45#)

Downward Spiral

MWOD: Standard
Warm-up- Standard
WOD: For Time:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (DB or barbell)
Pushups (hands off of ground at bottom)
Squats

payback

MWOD: Standard
Warm-ups - standard
WOD:
AMRAP 9/12 min
8 DB push press (or barbell)
8 walking overhead lunge steps (DB in right hand)
8 burpees
8 walking overhead lunge step (DB in left hand)