Latest Wods

Friday 170512

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups

95-lb. overhead squats, 10 reps

Thursday 170511

2017 Regional Event 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 80-lb. dumbbell

Women use a 55-lb. dumbbell

Tuesday 170509

For time:

150 single-unders

20 bar muscle-ups

10 squat cleans, 115 lb.

150 single-unders

15 bar muscle-ups

15 squat cleans, 115 lb.

150 single-unders

10 bar muscle-ups

20 squat cleans, 115 lb.

150 single-unders

Monday 170508

Complete as many rounds as possible in 12 minutes of:

Run 200 meters

50-ft. handstand walk

30-second handstand hold

Quarter Gone Bad

Quarter Gone Bad

5 rounds for total reps of:

135-lb. thrusters, 15 seconds

Rest 45 seconds

50-lb. weighted pull-ups, 15 seconds

Rest 45 seconds

Burpees, 15 seconds

Rest 45 seconds

Friday 170505

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball

Box jumps, 24-in. box

Thursday 170504

For time:

15 push presses

5 rope ascents

12 push presses

4 rope ascents

9 push presses

3 rope ascents

6 push presses

2 rope ascents

3 push presses

1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Wednesday 170503

Hang squat snatch 3-3-3-3-3-3-3 reps

Monday 170501

7 rounds for time of:

75-lb. shoulder presses, 21 reps

21 back extensions

Miron

Miron

5 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight