Latest Wods

Monday 061002

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

Saturday 060930

Back Squat 2-2-2-2-2-2-2-2-2-2 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

Michael

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-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.

Sunday 060924

30 Muscle-ups for time

Friday 060922

Three efforts for time of:

 Run 800 meters

Saturday 060923

For time:

100 meter Walking lunge

800 meter Run

100 Squats

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.