Latest Wods

Thursday 070913

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Friday 070914

Three rounds for time of:

50 Double-unders

75 Squats

Tuesday 070911

Three rounds for time of:

50 Pull-ups

185 pound Deadlift, 21 reps

Monday 070910

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

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

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

Sunday 070909

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Friday 070907

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

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

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

Sunday 070902

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps