Latest Wods

Thursday 191024

Run 5,000 meters

Practice SLIPS for 20 minutes

Tuesday 191022

Complete as many rounds as possible in 20 minutes of:

500-m row

50 single-leg squats, alternating

10 squat snatches

♀ 95 lb.  ♂ 135 lb.

Monday 191021

3 rounds for time of:

400-m run

21 ring dips

2 legless rope climbs, 15 feet

Sunday 191020

Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Workout 20.2

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Read the scorecard for full event details.

Thursday 191017

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Wednesday 191016

5 rounds for time of:

5 strict muscle-ups

1-minute L-sit hold

Monday 191014

5 rounds for time of:

50 double-unders

20 sumo deadlift high pulls

20 GHD sit-ups

20-cal. row

♀ 55 lb. ♂ 75 lb.

Sunday 191013

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Workout 20.1

Workout 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Read the scorecard for full event details.