Latest Wods

Tuesday 060425

For time:

Run 400 meters

30 Pull-ups

21 Handstand push-ups

Run 800 meters

21 Handstand push-ups

30 Pull-ups

Run 400 meters

Monday 060424

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

Sunday 060423

Five rounds for time of:

Deadlift 7 reps

Ring dip 10 reps

Friday 060421

Power Clean 3-3-3-2-2-2-2 reps

Thursday 060420

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups

Murph

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monday 060417

Three rounds for time of:

21 Burpees, get air (6")

21 Squat snatches, 45 pound barbell

21 Wall Ball shots, 10 foot target, 20 pound ball

21 Thrusters, 25 pound dumbbells

21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout.

Sunday 060416

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

Saturday 060415

Five rounds for time of:

25 Inverted Burpees

25 Pull-ups

25 Burpees

Thursday 060413

Run 5 K