Latest Wods

Monday 170320

Midline March

3 rounds for time of:

25 GHD sit-ups

50-foot handstand walk

50-foot overhead walking lunge, 155 lb.

Saturday 170318

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push jerk 3-3-3 reps

Friday 170317

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday 170316

5 rounds for time of:

10 kettlebell clean and jerks, 1.5 pood each

3 muscle-ups

Tuesday 170314

Back squat 3-3-3-3-3 reps

Monday 170313

3 rounds for time of:

3 legless rope climbs

6 push jerks, 225 lb.

12 deadlifts, 225 lb.

24 GHD sit-ups

48 wall-ball shots, 20-lb. ball

Sunday 170312

For time:

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench presses

Row 2,000 meters

10 body-weight bench presses

Friday 170310

Workout 17.3

*Prior to 8:00, complete:

3 rounds of:

      6 chest-to-bar pull-ups

      6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

      7 chest-to-bar pull-ups

      5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:

      8 chest-to-bar pull-ups

      4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:

      9 chest-to-bar pull-ups

      3 squat snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:

      10 chest-to-bar pull-ups

      2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

      11 chest-to-bar pull-ups

      1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Thursday 170309

3 rounds for time of:

Run 800 meters

Rest 2 minutes

Wednesday 170308

Deadlift 5-5-3-3-3-1-1-1-1 reps