Latest Wods

Wednesday 200401

Practice SLIPS for 20 minutes.

Clean and jerk 3-3-3-3-3 reps

If at home, modify with dumbbells, jugs, or other heavy objects.

Monday 200330

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups

Hip-back extensions

Strict knees-to-elbows

Sunday 200329

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters

12 chest-to-bar pull-ups

♀ 20-lb. DBs  ♂ 30-lb. DBs

Saturday 200328

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Thursday 200326

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Helen

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB  ♂ 24-kg KB

Tuesday 200324

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

Sunday 200322

On a 15-minute running clock, for max reps:

5 rounds of:

   20 seconds of deadlifts, rest 10 seconds

   20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:

   20 seconds of squat cleans, rest 10 seconds

   20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:

   20 seconds of hang power snatches, rest 10 seconds

   20 seconds of sit-ups, rest 10 seconds

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch

♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Saturday 200321

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict muscle-ups

♀ 45-lb. dumbbell  ♂ 70-lb. dumbbell

Friday 200320

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups