WOD
Friday 151204
4 Rounds for reps:
With a 3 minute clock perform:
10 Deadlift, 135#(95#)
8 Hang power cleans, 135#(95#)
6 Shoulder to overhead, 135#(95#)
With remaining time as many toes...
Thursday 151203
Back Squat 3-3-3-3-3-3
Front Squat 3-3-3
Then, 3 rounds for quality:
10 single leg steps-ups (5 per side), 24"(20") @ 40% of 3 rep back squat
Post loads...
Wednesday 151202
As many rounds as possible in 20 minutes of:
250 Meter row
25 Kettlebell swings, 53#(35#)
20 Burpee box jumps, 24"(20")
Post rounds to comments...
Saturday 151128
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Ab mat sit ups
Rest 3 minutes between rounds
Post times to comments and BTWB
*Get ready to...
Thursday 151126
Partner “Holleyman”
40 Rounds for time:
5 Wallballs
3 Strict handstand push-ups
1 Power clean, 225#(155#)
*One partner works at a time. Partner will complete a full round and...
Wednesday 151125
Every 3 minutes for 21 minutes:
20 Jumping lunges, bear hugging a medball, 20#(14#)
100 Meter sprint
*Score = slowest time to complete the the 20 lunges...
Saturday 151121
For time:
Run 1200 meters
25 Burpees to a 6" target
Run 800 meters
25 Med ball cleans, 20#(14#)
Run 400 meters
10 Rope climbs
Post times to comments and BTWB
*We...
Thursday 151119
Take 10 minutes to build to heavy a 1 rep max back squat
Then, 20 reps @ 60% of 1 rep back squat
Take 5...
Wednesday 151118
As many rounds as possible in 12 minutes of:
3 Snatches, 135#(95#)
6 Clean and jerks, 135#(95#)
9 Chest-to-bar pull-ups
54 Double-unders
Post rounds and reps to comments and...
Tuesday 151117
As many rounds as possible in 20 minutes of:
Row 500 Meters
10 Handstand push-ups
10 Burpees over the rower
Post rounds to BTWB
I like Tim Ferris but...