Latest Wods

Morrison

"Morrison"

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

Sunday 131027

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Friday 131025

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps

135 pound Overhead squat, 10 reps

15 GHD Sit-ups

Thursday 131024

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups

30 second Ring L-sit hold

Wednesday 131023

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

Monday 131021

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Walsh

"Walsh"

Four rounds for time of:

22 Burpee pull-ups

185 pound Back squat, 22 reps

Run 200 meters with a 45 pound plate overhead

Saturday 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Eva

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Wednesday 131016

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.