For time:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 air squats

For time:

• 20 push-ups, 1 sit-up
• 19 push-ups, 2 sit-ups
• 18 push-ups, 3 sit-ups ...
• 2 push-ups, 19 sit-ups
• 1 push-up, 20 sit-ups

5 Rounds

400m run

30 Box Jumps 20

30 Wall balls

Started with 6#WB b/c of shoulder pain, but even that hurt. Went to 14# medball squats to complete workout.

5 Rounds

400m run

30 Box Jumps 24/20

30 Wall balls 20/14

That one is high on my list of worst benchmarks. My 3 weakest things all rolled into one miserable WOD.

WOD: "Rooster"
10 Burpees
20 Double Unders
Ten rounds for time.

6 minutes Airdyne cycling

5x 10 Squat press, 10kg

15-14-13....2-1 reps of:
DB Split Squat, 4kg (left foot forward, switch to right foot forward)
One-arm DB Swing, 4kg (first with left arm, then right arm)
Glute hip lift
Airdyne sprint, 10 sec

21-15-9
Thruster, 95 lbs
Pull-ups

Modified to 65lbs and JPU's

There is no description for this WOD as it is stat.

Result: 00:03:57

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

3 rounds:

3 thrusters (95lb)
6 burpees
9 GHD situps
12 box jumps (24 inch)