Latest Wods

Sunday 090215

3 rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Saturday 090214

Seven rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps

10 Ring dips

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Wednesday 090211

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

Tuesday 090210

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

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Saturday 090207

Complete as many rounds in 20 minutes as you can of:

Row 250 meters

Sumo deadlift highpull 95 pounds, 21 reps

Pull-ups 15 reps

Compare to 040525.

Thursday 090205

Five rounds for time of:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

Friday 090206

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

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

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

Tuesday 090203

Back Squat 5-5-5-5-5 reps