Latest Wods

Thursday 041007

For time:

Run 800 meters

Wall-Ball, 150 shots, 20-pound ball

Run 800 meters

Wednesday 041006

Clean & Jerk 3-2-2-2-1-1-1-1-1 reps

Monday 041004

Push-jerk 3-2-2-2-1-1-1-1-1 reps

Sunday 041003

Three rounds for time of:

Deadlift 185X10

Run 400 meters

21 Pull-ups

Saturday 041002

Three rounds for time of:

Dumbbell overhead walking lunge, 100 ft.

21 Pull-ups

Use 20, 30, or 40 pound dumbbells for lunges.

"Barbara"

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 030927 and 040121.

Wednesday 040929

Hang power clean 3-2-2-2-1-1-1-1-1

Tuesday 040928

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Sunday 040926

Run 10K

Saturday 040925

For time:

Run 800 meters

Rope climb 30 feet

Dumbbell Snatch balance 30 reps

Lunge 30 steps

30 Pull-ups

Dumbell Swing 30 reps

24 inch Box jump 30 reps

Rope climb 30 feet

Dumbell Push press 30 reps

Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.