Latest Wods

Saved by the Barbell

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans

♂ 20-lb. ball, 115-lb. deadlifts and cleans

Friday 190830

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

Thursday 190829

For 20 minutes:

10 deadlifts

10 strict handstand push-ups

Multiply deadlift load by rounds completed and post to comments.

Compare to 031228.

Tuesday 190827

3 rounds for time of:

50 squats

7 strict muscle-ups

10 hang power cleans

♀ 95 lb.  ♂ 135 lb.

Monday 190826

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Sunday 190825

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Friday 190823

5 rounds for time of:

400-m run

15 hang squat clean and jerks

9 weighted strict pull-ups

♀ two 35-lb. DBs for C&J, one for pull-ups

♂ two 50-lb. DBs for C&J, one for pull-ups

Thursday 190822

4 rounds for time of:

Row 500 meters

Rest 3 minutes

Wednesday 190821

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

Practice SLIPS for 20 minutes.

Monday 190819

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches, alternating arms

♀ 45-lb. dumbbell

♂ 65-lb. dumbbell