Latest Wods

Monday 171225

4 rounds for time of:

Run 400 meters

50 squats

Saturday 171223

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Friday 171222

3 rounds for time of:

Row 250 meters

30-lb. dumbbell thrusters, 21 reps

12 chest-to-bar pull-ups

Thursday 171221

Complete as many rounds as possible in 20 minutes of:

10 box jumps, 36-in. box

15 single-arm overhead squats, 50-lb. dumbbell

20 GHD sit-ups

Tuesday 171219

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 15 reps

15 strict handstand push-ups

Monday 171218

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Sunday 171217

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Friday 171215

Set a clock for 12 minutes and, with a 135-lb. barbell, complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Thursday 171214

For time:

12 muscle-ups

Run 800 meters

9 muscle-ups

Run 400 meters

6 muscle-ups

Run 200 meters

Wednesday 171213

Front squat 1-1-1-1-1-1-1-1-1-1 reps