Latest Wods

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Friday 091204

Row 1000 meters

Then three rounds, 21, 15, and 9 reps of:

GHD Situps

Back Extensions

Thursday 091203

Complete three rounds for time of:

Run 800m

155 pound Power cleans, 21 reps

Wednesday 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-hand" pull-up right arm (left hand grabs the right wrist)

"One-hand" pull-up left arm (right hand grabs the left wrist)

Monday 091130

Front squat 3-3-3-3-3 reps

Sunday 091129

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Linda

"Linda"

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

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Thursday 091126

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

Wednesday 091125

400 meter Walking lunge

Tuesday 091124

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps