Buy In: 3 rds
shoulder mobility with band, 25 Double Unders, 11 Grasshoppers

WOD: Chipper For Time
70 Burpees
60 Sit Ups
50 KB Swing 55#/35#
40 Pull-ups
30 Handstand Push-ups

Cash Out: overhead wall stretch, foam roll back

1. "Nancy"
   5 RFT:
   400m Run
   15 OHS, 65#
   Time: 23:15

2. Front Squat
   4x4, across 145#

PreWOD:
Deadlifts (add #10 to 1RM - now it's #225)
5 @ 75% - #170
5 @ 80% - #180
5+ @ 85% - #190 (did 6)

WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - #135 for 1 round, #95 for the rest
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 1 round, GHDs for the rest
Burpees
Finished: 19:20

This one was rough. I completed 7 rounds by 15:10. I had stopped at that point. But, Jill wanted to finish and inspired me. So, after about a 2 minute break, I finished the last 3 rounds. Never Quit!

Complete the 1000 steps at Ferntree Gully within 30 mins.

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

I started off well by making it to 22 before a quick break. I just didn't have the endurance to keep going. I did no-rep 4 or 5 times due to not hitting the height.
This one is absolutely a "one and done" WOD.

Warm up - Foam roller & stretch followed by:
30 sec of each
1. Jumping Jacks
2. Drop Lunge
3. Push-up with T rotation
4. Mountain Climbers
5. Superman Holds
6. High Knees
7. Lateral Lunge
8. Inch worms
9. Burpees

Strength: Deadlift 5x95kg, 5x110kg, 5x125kg
Boring But Big: Back Squat 5sets of 10 x 70kg

Conditioning: Barbell Complex - 5 rounds of the following (do not stop, do not let go of bar) 40kg:
Deadlift x5
Front Squat x 5
Push Press x 5
Drop Lunge x 5
Bent Over Rows x5
Romanian Deadlift x 5

3 rounds of Hollow Rocks x 30, Plank Knee Tuck x 15 each leg, Straight Leg Hip Extension x 20 each

Stretch, Foam Roll, Eat, Collapse.

135 pound Back squat, 50 reps (50 lb )
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (50 lb )
85 pound Front squat, 50 reps (50lb )
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (50lb )
65 pound Overhead squat, 50 reps (30lb bar)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (50lb bar)
22 minute time cap. If the workout is not completed in 22 minutes then the score is 22 minutes plus one second for each rep not completed.

8 rounds for time of: Run 200 meters + 11 Dumbbell burpee deadlifts, 60 pound dumbbells

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:22 (I did this on a treadmill however)
I had to restart the treadmill every time because it would automatically stop since I wasn't on it for a few seconds... SOOOO ANNOYING.
I basically went a little bit faster, so I was a little more out of breath and then did the quick pushing of the buttons and then raising the speed up to about 11.5 mph, then jumped on for about .12 miles.
This was very annoying because it took me out of the keep on keepin on and made me focus on speeding up so i would not lose too much time at the treadmill while getting it going for about 10-15 seconds each time.
GOOD WOD.
I found that a very important thing was to place the dumbells at my legs so they were not in front of my body... I was not in best body position every time, but it was a good workout. I was rounding my back a bit from time to time, which I really never do when I DL with a bar.

Warm-up Drills
Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace

'The Livingston Crippler''
Three rounds for total points of
Power Snatch 55lbs
Wall-ball 20lbs
SDHP 55lbs
Box Jump 24"
Kettle bell swing 20KG

R1 - 68
R2 - 66
R3 - 72

Strength: 4×2 Front Squat @ 90%, 4×9 Thruster (95/65) Done as Superset

Skill: 5 min Shoulder Touch Work, Establish best Unbroken set

Conditioning: 400m Time Trial (100%Sprint speed), Rest 5 min, 4x 400m Sprints @ 75% speed of previous 400m Sprint, 1 min rest between attempts. Failure to meet standard earns 10 Burpee Penalty ::THEN:: NOT TIMED PART OF WOD 3×10 GHD Situps