Latest Wods

Wednesday 170125

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Tuesday 170124

Make 3 attempts at each of the following:

Max set L pull-up

Max distance handstand walk

Max set pull-up

Max time handstand hold

Monday 170123

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Saturday 170121

Snatch balance 3-3-3-3-3 reps

Friday 170120

15-12-9 reps for time of:

135-lb. thrusters

Muscle-ups

Paul Pena

Paul Pena

7 rounds, each for time of:

100-meter sprint

19 kettlebell swings, 2 pood

10 burpee box jumps, 24-inch

Rest 3 minutes

Tuesday 170117

Power clean 3-3-3-3-3 reps

Monday 170116

5 rounds for time of:

Run 800 meters

75-lb. overhead squats, 25 reps

75-lb. sumo deadlift high pulls, 25 reps

Sunday 170115

For time:

50 box jumps, 24-inch box

50 jumping pull-ups

50 kettlebell swings, 1 pood

50 walking-lunge steps

50 knees-to-elbows

50 push presses, 45 lb.

50 back extensions

50 wall-ball shots, 20-lb. ball

50 burpees

50 double-unders

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1 1/2 body-weight deadlift

Body-weight bench press

3/4 body-weight clean

Set up three bars and storm through for time.