Latest Wods

Friday 140516

50-40-30-20-10 reps for time of:

GHD sit-ups

2-pood kettlebell swings

Thursday 140515

7 rounds of:

15 hip-back extensions

3 strict muscle-ups

Helton

Helton

3 rounds for time of:

Run 800 meters

50-lb. dumbbell squat clean, 30 reps

30 burpees

Monday 140512

Front squat 3-3-3-3-3 reps

Sunday 140511

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then 3 rounds of:

5 pull-ups

10 push-ups

15 squats

Compare to 121119.

Zembiec

Zembiec

5 rounds for time of:

11 back squats, 185 lb.

7 strict burpee pull-ups

400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Thursday 140508

Clean and jerk 1-1-1-1-1-1-1 reps

Wednesday 140507

2014 Regional Event 7

For time:

64 pull-ups

205-lb. overhead squats, 8 reps

Monday 140505

2014 Regional Event 6

For time:

50-calorie row

50 box jump overs, 24 inch

50 deadlifts, 180 lb.

50 wall-ball shots, 20-lb. ball

50 ring dips

50 wall-ball shots, 20-lb. ball

50 deadlifts, 180 lb.

50 box jump overs, 24 inch

50-calorie row

Sunday 140504

2014 Regional Event 5

10 rounds for time of:

1 legless 14-foot rope climb

200-foot sprint