Latest Wods

Friday 160311

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Thursday 160310

For time:

1 round of:

    100 double-unders

    50 squats

    95-lb. push press, 25 reps

Then, 2 rounds of:

   60 double-unders

    30 squats

    95-lb. push press, 15 reps

Then, 3 rounds of:

    40 double-unders

    20 squats

    95-lb. push press, 10 reps

Big Sexy

Big Sexy

5 rounds for time of:

6 deadlifts, 315 lb.

6 burpees

5 cleans, 225 lb.

5 chest-to-bar pull-ups

4 thrusters, 155 lb.

4 muscle-ups

Monday 160307

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

Sunday 160306

5 rounds for time of:

30 hip extensions

Handstand walk 50 feet

Lunge 150 feet

Friday 160304

Workout 16.2

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.

Helen

Helen

3 rounds for time of:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

Wednesday 160302

Split jerk 1-1-1-1-1-1-1 reps

Tuesday 160301

9-15-21 reps for time of:

Row for calories

115-lb. power snatches

Terry

Terry

For time:

1-mile run

100 push-ups

100-meter bear crawl

1-mile run

100-meter bear crawl

100 push-ups

1-mile run