Latest Wods

Tuesday 140722

5 rounds for time of:

225-lb. deadlifts, 10 reps

20 wall-ball shots, 20-lb. ball

Sunday 140720

Max reps shoulder press, 135 lb.

Max reps L-pull-up

Max reps shoulder press, 115 lb.

Max reps strict pull-up

Max reps shoulder press, 95 lb.

Max reps chest-to-bar pull-up

Max reps shoulder press, 65 lb.

Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.

Saturday 140719

Back squat 5-5-5-5-5 reps

Friday 140718

For time:

95-lb. thrusters, 30 reps

20 GHD sit-ups

400-meter run

115-lb. thrusters, 20 reps

30 GHD sit-ups

400-meter run

135-lb. thrusters, 10 reps

40 GHD sit-ups

400-meter run

Wednesday 140716

Complete as many rounds as possible in 20 minutes of:

185-lb. hang power cleans, 3 reps

6 strict ring dips

9 box jumps, 30-inch

27 double-unders

Helen

Helen

3 rounds for time:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

Monday 140714

Deadlift 3-3-3-3-3 reps

Saturday 140712

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Friday 140711

Complete as many rounds as possible in 15 minutes of:

50-lb. dumbbell squat snatches, 5 reps, left arm

50-lb. dumbbell squat snatches, 5 reps, right arm

50 double-unders

Thursday 140710

For time:

15-ft. rope climbs, 10 ascents

100-meter walking lunge

50 dips

100-meter walking lunge

10 muscle-ups