Latest Wods

Friday 110715

Front Squat 1-10-1-20-1-30 reps

Pat Barber: 335-275-345-225-355(fail)-200lbs(fail).

Laurie Galassi: 175-145-185-135-180-115lbs.

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Compare to 091223.

Thursday 110714

Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm

30 GHD Sit-ups

50 pound dumbbell Waiter walk, 100 meters, Left arm

30 Back extensions

Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21.

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Tuesday 110712

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Monday 110711

Snatch one rep every minute on the minute for 15 minutes.

Chris Spealler 200-180lbs. Post the highest and lowest loads to comments.

Compare to 101104.

Sunday 110710

Five rounds for time of:

Run 400 meters

145 pound Deadlift, 20 reps

20 Push-ups

145 pound Deadlift, 10 reps

10 Push-ups

Friday 110708

Weighted pull-ups 1-1-1-1-1-1-1 reps

Thursday 110707

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Wednesday 110706

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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 110703

Shoulder Press 5-5-5-5-5 reps