Latest Wods

Sunday 060604

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

135 pound Push press

45 pound weighted Pull-ups

Saturday 060603

Back Squat 1-1-1-1-1-1-1 reps

Friday 060602

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

Wednesday 060531

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Tuesday 060530

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

Monday 060529

Three rounds for time of:

 Run 800 meters

115 pound Thruster, 15 reps

21 L Pull-ups

Saturday 060527

For time:

30 Muscle-ups

Friday 060526

Four rounds for time of:

Run 400 meters

50 Squats

Thursday 060525

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

5 Handstand push-ups

12 Pull-ups

Michael

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups