Latest Wods

Monday 121119

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then three rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Sunday 121118

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

Saturday 121117

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row, 50 pounds each

Thursday 121115

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Tuesday 121113

Seven rounds for time of:

75 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20 pound medicine ball

Clovis

"Clovis"

For time:

Run 10 miles

150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Saturday 121110

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

Ralph

"Ralph"

Four rounds for time of:

250 pound Deadlift, 8 reps

16 Burpees

15 foot Rope climb, 3 ascents

Run 600 meters

Wednesday 121107

For time:

30 Handstand push-ups

50 Back Extensions

30 Knees to elbows

225 pound Deadlift, 30 reps

40 pound Dumbbell push press, 30 reps

50 Kettlebell swings, 1.5 pood

Row 20 calories

10 Muscle-ups