Latest Wods

Double DT

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb. ♂ 155 lb.

Sunday 200906

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit

15 ring push-ups

50 double-unders

Saturday 200905

Deadlift 3-3-3-3-3-3-3 reps

Friday 200904

First Cut

4 rounds for time of:

400-m run

3 legless rope climbs

7 squat snatches

♀ 130 lb. ♂ 185 lb.

Wednesday 200902

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

Monday 200831

Max reps shoulder press, 95/135 lb.

Max reps L pull-up

Max reps shoulder press, 75/115 lb.

Max reps strict pull-up

Max reps shoulder press, 65/95 lb.

Max reps chest-to-bar pull-up

Max reps shoulder press, 45/65 lb.

Max reps pull-up

Rest at least 2 minutes between exercises.

Tuesday 200901

Midline March

3 rounds for time of:

25 GHD sit-ups

50-ft. handstand walk

50-ft. overhead walking lunge

♀ 115-lb. OH lunge   ♂ 155-lb. OH lunge

Saturday 200829

2009 Couplet

3 rounds for time of:

30 wall-ball shots

30 squat snatches

♀ 14-lb. ball, 45-lb. snatch

♂ 20-lb. ball, 75-lb snatch

Fournier

Fournier

For time:

50 shoulder-to-overheads

50-ft. arm-over-arm sled pull

40 burpees

50-ft. arm-over-arm sled pull

30 sumo deadlift high pulls

50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP

♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

Thursday 200827

Back squat 5-5-5-5-5 reps