WOD 111617

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

23:25

Hang times: 1:40, 1:35, 1:26, 1:19

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WOD 111417

42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

9:11

WOD 111217

For time:
115-lb. overhead squats, 30 reps (sub 65 lb.)
15 muscle-ups
115-lb. overhead squats, 20 reps (sub 65 lb.)
10 muscle-ups

14:57

WOD 111017

Deadlift 3-3-3-3-3 reps

345-365-385-395-405

WOD 110717

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

10
6,6,6,6,5,4,4,4 (1 sec at a time)
9,7,5,5,5,5,6,6 (scaled from horizontal to 60 degrees)
20,20,20,20,10,19,11,17 (against the wall)
7,7,6,6,6,6,7,7

WOD 110517

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips (ring dips)
10 Turkish get-ups, 50-lb. dumbbell

3 rds + 6 dips

WOD 110317

Front squat 3-3-3-3-3 reps

205-225-275-275-285×1

2 mins work followed by 1 min rest:
Push-ups- 52
Double unders- 100
Squats- 79

(with the boys)