Latest Wods

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 090929

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

Sunday 090927

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Friday 090925

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups

135 lb Squat clean, 8 reps

40 GHD Sit-ups

135 lb Squat clean, 6 reps

30 GHD Sit-ups

135 lb Squat clean, 4 reps

20 GHD Sit-ups

135 lb Squat clean, 2 reps

10 GHD Sit-ups

Tuesday 090922

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 090923

Five rounds for max reps of:

Body weight bench press

Pull-ups

Body weight back squat

Monday 090921

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

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

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

Saturday 090919

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

Friday 090918

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions