Latest Wods

Friday 150220

Complete as many rounds as possible in 15 minutes of:

30 GHD sit-ups

20 Turkish get-ups with a 50-lb. dumbbell

30 GHD sit-ups

40 single-arm overhead squats with a 50-lb. dumbbell

Eva

Eva

5 rounds for time of:

Run 800 meters

2-pood kettlebell swings, 30 reps

30 pull-ups

J.T.

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Monday 150216

15-12-9 reps for time of:

95-lb. thrusters

Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Pull-ups

Sunday 150215

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

Friday 150213

Front squat 10-10-10-10-10 reps

Thursday 150212

5 rounds for time of:

115-lb. hang power clean and jerks, 12 reps

115-lb. thrusters, 9 reps

115-lb. power snatches, 6 reps

Wednesday 150211

Deadlift 10-10-10-10-10 reps

Monday 150209

For time:

15-foot L-sit rope climb, 4 ascents

15-foot legless rope climb, 8 ascents

15-foot rope climb, 12 ascents

Shawn

Shawn

For time:

Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.