Latest Wods

Kelly Brown

Kelly Brown

5 rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

Thursday 201112

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

       Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

       Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

       Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

♀ 105 lb.   ♂ 155 lb.

Larry

Larry

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag

♂ 115-lb. squat, 80-lb. sandbag

Monday 201109

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Sunday 201108

For time:

15 muscle-ups

150 double-unders

12 muscle-ups

120 double-unders

9 muscle-ups

90 double-unders

Saturday 201107

For time:

Row 1,000 meters

50 dumbbell squat snatches, alternating

Row 750 meters

35 dumbbell squat snatches, alternating

Row 500 meters

20 dumbbell squat snatches, alternating

♀ 30-lb. dumbbell  ♂ 40-lb. dumbbell

Thursday 201105

Tabata back squats, 65 | 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 the L-sit and handstand hold, count the number of seconds maintained in the hold.

Wednesday 201104

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Tuesday 201103

Complete as many rounds as possible in 10 minutes of:

5 power snatches

10 overhead walking lunges

1 rope climb, 15-ft. rope

♂ 95 lb.   ♀ 65 lb.

Sunday 201101

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars

10 GHD sit-ups

15 hip extensions