Latest Wods

Saturday 130824

Complete as many rounds as possible in 12 minutes of:

5 GHD sit-ups

7 Back extensions

95 pound Overhead squat, 9 reps

Dobogai

"Dobogai"

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50 pound dumbbells

Donny

"Donny"

21-15-9-9-15-21 reps for time of:

225 pound Deadlift

Burpee

Falkel

"Falkel"

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday 130817

Back Squat 3-3-3-3-3 reps

Friday 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms

Sots press

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Tuesday 130813

Clean and Jerk 1-1-1-1-1-1-1 reps

Monday 130812

For time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box

Compare to 130128.