Latest Wods

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

Sunday 060507

Deadlift 3-2-2-2-1-1-1-1-1 reps

Saturday 060506

Five rounds for time of:

30 Double-unders

30 Wallball shots, 20 pound ball

3 Rope climb ascents, 15 ft rope

Friday 060505

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Wednesday 060503

Ten rounds for time of:

10 Pull-ups

10 Ring Dips

Tuesday 060502

Four rounds for time of:

20 pound Medicine ball cleans, 20 reps

100 ft Walking lunge

45 pound One arm dumbbell snatch, right arm, 10 reps

45 pound One arm dumbbell snatch, left arm, 10 reps

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

Compare to 060323.

Saturday 060429

Back Squat 3-3-3-3-3-3-3 reps

Friday 060428

Three rounds for time of:

Clean 135 pounds, 15 reps

21 Double unders

Thursday 060427

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