Latest Wods

Friday 200221

Practice SLIPS for 40 minutes

Then,

Row 1,000 m for time

Elizabeth

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb.  ♂ 135 lb.

Hard Cindy

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate

♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

Monday 200217

Practice backward roll to support on rings

Then,

Row 750 m for time

Saturday 200215

4 rounds for time of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk

Friday 200214

4 rounds for time of:

400-m run

200-m farmers carry

♀ 35-lb. DBs

♂ 50-lb. DBs

Thursday 200213

Sots press 3-3-3-3-3-3-3 reps

Then,

Row 500 m for time

Tuesday 200211

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

5 rounds of:

  20 seconds of pull-ups, 10 seconds of rest

  20 seconds of push-ups, 10 seconds of rest

Then, 5 rounds of squats and GHD sit-ups

Then, 5 rounds of of rowing and double-unders

Isabel

Isabel

30 snatches for time

♀ 95 lb.  ♂ 135 lb.

Sunday 200209

Back squat 3-3-3-3-3 reps

Then,

Row 750 m for time