Latest Wods

Saturday 090725

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball

10 GHD Sit-ups

10 Back extensions

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Thursday 090723

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Tuesday 090721

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

Monday 090720

Run 5 K

Sunday 090719

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Friday 090717

30 Muscle-ups for time

Thursday 090716

Hang power clean 1-1-1-1-1-1-1 reps

Nancy

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Monday 090713

Thruster 1-1-1-1-1-1-1 reps