Latest Wods

Sunday 100404

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-ups

1 Dumbbell Clean & Jerks

10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Saturday 100403

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday 100331

Split Jerk 1-1-1-1-1-1-1 reps

Tuesday 100330

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

Monday 100329

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Saturday 100327

Thruster 3-3-3-3-3-3-3

Friday 100326

30 Muscle-ups for time

Thursday 100325

Snatch 1-1-1-1-1-1-1 reps

Tuesday 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30 inch box

GHD sit-up