Latest Wods

Sunday 201004

5 rounds for time of:

Run 800 meters

25 overhead squats

25 sumo deadlift high pulls

♀ 55 lb.  ♂ 75 lb.

Saturday 201003

5 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box

♂ 50-lb. DBs and 20-in. box

Friday 201002

Half-Marathon Row

For time:

Row 21,097 meters

Wednesday 200930

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Tuesday 200929

2012 Chipper

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb. clean

♂ 155-lb. OHS, 24-in. box, 135-lb. thruster, 205-lb. clean

Monday 200928

Complete as much as possible in 20 minutes of:

Reps of body-weight bench press

Feet of legless rope climb (from seated)

Saturday 200926

21-15-9 reps for time of:

Overhead squats

Toes-to-bars

♀ 80 lb.  ♂ 115 lb.

2007

2007

For time:

1,000-meter row

Then, 5 rounds of:

   25 pull-ups

   7 push jerks

♀ 85 lb.  ♂ 135 lb.

Wednesday 200923

21-15-9 reps for time of:

Dumbbell hang squat cleans

Handstand push-ups

♀ 35-lb. DBs  ♂ 50-lb. DBs

Tuesday 200922

Run 5,000 meters