Latest Wods

Saturday 170429

Complete as many rounds as possible in 20 minutes of:

45-lb. dumbbell squat cleans, 10 reps

15 pull-ups

20 box jumps

Thursday 170427

Thruster 1-1-1-1-1-1-1 reps

Annie

Annie

50-40-30-20 and 10-rep rounds of:

Double-unders

Sit-ups

Tuesday 170425

AGOQ Workout 4

2 rounds for time:

10 deadlifts, 315 lb.

20 deficit handstand push-ups, 4.5-in. deficit

30 front squats, 95 lb.

Sunday 170423

AGOQ Workout 3

21-15-9 reps for time of:

Shoulder-to-overheads, 135 lb.

Chest-to-bar pull-ups

Saturday 170422

AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.

2nd round, 13 reps, 185 / 115 lb.

3rd round, 11 reps, 225 / 145 lb.

4th round, 9 reps, 275 / 175 lb.

5th round, 7 reps, 315 / 205 lb.

Compare to 160304.

Friday 170421

AGOQ Workout 1

For time:

100 dumbbell snatches

80-cal. row

60 bar-facing burpees

40 muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Wednesday 170419

Snatch 3-3-3-3-3 reps

Tuesday 170418

For time:

135-lb. thrusters, 15 reps

135-lb. sumo deadlift high pulls, 21 reps

135-lb. thrusters, 12 reps

135-lb. sumo deadlift high pulls, 15 reps

135-lb. thrusters, 9 reps

135-lb. sumo deadlift high pulls, 9 reps

Monday 170417

For time:

15-ft. rope climb, 30 ascents