30 rounds for time:

2 burpees
4 sit ups
6 squats

In this workout you are going to do 30 rounds of these movements in this order as fast as possible.

15min Amrap:

200 meter run
6 pistols(each per leg)
8 sit ups
10 push ups

in this workout you are going to do as many rounds as possible in 15 minutes. Every time you complete a 200m run, 6 pistols(per leg), 8 sit ups & 10 push ups that equals 1 round.

4 rounds for time:

50 squats
20 push ups
30 sit ups

For time:

50 burpees
50 jumping squats
50 push ups
50 hollow rocks
50 superman
50 lunges
then
100 jumping jacks

in this workout you are going to do these movements in this order as fast as you can for time.

(compare to 04/10/2013)

for time:

100 push ups
*every time you break you must do 5 sit ups and 5 squats

In this WOD you are going to do 100 push ups as fast as possible and every time you have to stop doing push up reps you must do 5 sit ups and 5 squats before you start doing push ups again. make sure you use your core so you dont let your back dip.