Sprint, Sit, Sumo

MWOD: Standard
Dynamics: 1 round

For Time:
400 m sprint (2 times around all courts)
40 sit ups (No anchor...no military style)
20 SDHP (65/45#)
30 Sit-ups
15 SDHP
20 sit-ups
10 SDHP
10 Sit-ups
5 SDHP
400 m sprint

Clean, Press, Lunge

MWOD: Standard
Dynamics: Standard (w/ KB swings and box jumps)
WOD:
AMRAP 10 minutes
3 Hang Cleans
3 Push Press
6 Overhead Lunges (stepping backwards)

Cool down:
Perfect Stretch x 3/leg
Calf Stretch
Cat Scratchers
Band stretch any tightness in shoulders and back

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#)