Latest Wods

Monday 160530

Sham

7 rounds for time of:

11 body-weight deadlifts

100-meter sprint

Hildy

Hildy

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Saturday 160528

2016 Regional Event 6

For time:

1,000-meter bike

100-ft. handstand walk

10 overhead squats

500-meter row

50 burpee box jump overs

5 overhead squats

Men use 225 lb., Women use 155 lb.

Thursday 160526

27-21-15 reps for time of:

95-lb. thrusters

Pull-ups

Wednesday 160525

Hang power clean 3-3-3-3-3-3-3 reps

Tuesday 160524

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 ring dips

95-lb. overhead squats, 15 reps

Sunday 160522

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

15-ft. rope climbs, 3 ascents

Saturday 160521

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Friday 160520

2016 Regional Events  3&4

For time:

104 wall-ball shots

52 pull-ups

Rest at least 1 minute

Then, 4 rounds for time of:

28 one-legged squats, alternating

15 power cleans

Men use 20-lb. ball and clean 115 lb.

Women use 14-lb. ball and clean 80 lb.

Wednesday 160518

Snatch 1-1-1-1-1-1-1 reps