Latest Wods

Saturday 150207

4 rounds of:

3 minutes of rowing

1 minute of muscle-ups

Thursday 150205

4 rounds of:

2 minutes of triple-unders

2 minutes of burpees

Wednesday 150204

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

Front squat 2-2-2-2-2 reps

Squat clean 1-1-1-1-1 reps

Tuesday 150203

5 rounds, each for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

Sunday 150201

21-18-15-12-9-6-3 reps for time of:

255-lb. deadlifts

Strict knees-to-elbows

Saturday 150131

Back squat 10-10-10-10-10 reps

Friday 150130

3 rounds for time of:

100 squats

50 box jumps, 20-inch box

45-lb. dumbbell clean and jerks, 25 reps

Wednesday 150128

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Michael

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Monday 150126

21-18-15-12-9-6-3 reps for time of:

115-lb. power cleans

One-legged squats, right leg

One-legged squats, left leg