Latest Wods

Friday 150605

For time:

50 one-legged squats, alternating

25 dips

40 one-legged squats, alternating

20 dips

30 one-legged squats, alternating

15 dips

20 one-legged squats, alternating

10 dips

10 one-legged squats, alternating

5 dips

Thursday 150604

20 25-yard swim sprints

Rest as needed between efforts.

Wednesday 150603

For time:

50 box jumps, 24-inch box

25 handstand push-ups

40 box jumps, 24-inch box

20 handstand push-ups

30 box jumps, 24-inch box

15 handstand push-ups

20 box jumps, 24-inch box

10 handstand push-ups

10 box jumps, 24-inch box

5 handstand push-ups

Monday 150601

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots, 20-lb. ball

Sunday 150531

For time:

100 squats

100 sit-ups

100 push-ups

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Saturday 150530

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Thursday 150528

15-12-9 reps for time of:

135-lb. thrusters

45-lb. weighted pull-ups

Wednesday 150527

6 400-meter sprints

Rest as needed between efforts.

Tuesday 150526

Complete as many rounds as possible in 15 minutes of:

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

Sunday 150524

Olympic weightlifting total:

Snatch 1-1-1 reps

Clean and jerk 1-1-1 reps