Latest Wods

Thursday 141023

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Wednesday 141022

Push jerk 3-3-3-3-3 reps

Monday 141020

For time:

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

Abbate

Abbate

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile

Saturday 141018

Complete as many rounds as possible in 10 minutes of:

10 GHD sit-ups

15 push-ups

10 GHD sit-ups

30 squats

Thursday 141016

Complete as many rounds as possible in 10 minutes of:

10 triple-unders

1.5-pood kettlebell swings, 15 reps

20 walking lunges

Wednesday 141015

Deadlift 5-5-5-5-5 reps

Tuesday 141014

Complete as many rounds as possible in 20 minutes of:

135-lb. bench press, 21 reps

21 L pull-ups

Sunday 141012

Complete as many rounds as possible in 10 minutes of:

10 burpee box jumps, 20 inches

155-lb. squat cleans, 10 reps

Saturday 141011

Complete as many reps as possible in 10 minutes of:

135-lb. snatches, 10 reps

155-lb. snatches, 10 reps

185-lb. snatches, 10 reps

205-lb. snatches, 10 reps

225-lb. snatches, 10 reps

245-lb. snatches, max reps