Latest Wods

Tuesday 060328

Five rounds for time of:

95 pound Push-jerk, 15 reps

15 L pull-ups

Monday 060327

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Sunday 060326

Run 400 meters

50 Wall-ball shots

30 Pull-ups

Run 800 meters

30 Pull-ups

50 Wall-ball shots

Run 400 meters

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Wednesday 060322

Push Jerk 3-2-2-2-1-1-1-1-1 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 051212.

Monday 060320

Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.

Sunday 060319

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Saturday 060318

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

Thursday 060316

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.