Latest Wods

Monday 040405

Back Squat

5-5-3-3-3-2-2-2-2-1

Saturday 040403

For time:

Dumbbell snatch 30 left, 30 right

Rope-climb 5 trips

Dumbbell snatch 20 left, 20 right

Rope-climb 5 trips

Dumbbell snatch 10 left, 10 right

Rope-climb 5 trips

Use 35 lb Dumbbell. "One trip" is a 15 ft climb. Post time to comments.

Friday 040402

For time:

Run 400 meters

30 sit-ups

30 back extensions

Run 400 meters

25 sit-ups

25 back extensions

Run 400 meters

20 sit-ups

20 back extensions

Thursday 040401

For time:

Row 2K

50 Wall-ball shots

Row 1K

35 Wall-ball shots

Row 500 meters

20 Wall-ball shots

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."

2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Use 20 lb medicine ball.

Tuesday 040330

21-15- and 9 rep rounds for time of:

Pull-ups

Bench press

Monday 040329

21-15- and 9 rep rounds for time of:

Handstand push-ups

Deadlift

Sunday 040328

5 rounds for time of:

21 1 1/2 pood kettlebell swings

21 knees to elbows

21 double unders

Post time to comments.

Friday 040326

Run 5K

Post time to comments.

Thursday 040325

Clean and Jerk ten sets of singles.

Post loads to comments.

Wednesday 040324

20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of:

Squat

Sit-up

Back Extension

Multiply least number of squats in any interval by the least number of sit-ups and the least number of back extensions in any round and post as score to comments.