WODs

“The Chief” As many rounds and reps as possible in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest one minute. Repeat for a total of 5 rounds.  

“Jillian’s Torment” Just for fun, we did a WOD similar to the one recently done on the show “The Doctors” in which Jillian Michael’s got her butt kicked. [...]

“Fran” For time, 21-15-9 reps of: Thrusters (95/65lb) Pull-ups                    

Skill: Focus on the squat Strength: Back squat 3-3-3-3-3 Then, as many rounds and reps as possible in 10 minutes of: 10 Double-unders 10 Push-ups 10 Squats

“White” Five rounds for time of: 3 Rope ascents to 15′ 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley [...]

“Nutts” For time: 10 Handstand push-ups 15 Deadlifts (250/175lb) 25 Box jumps (30/24) 50 Pull-ups 100 Wallballs (20/14) 200 Double-unders Run 400 m with a 45/25lb plate Lieutenant [...]

As many rounds and reps as possible in 20 minutes of: 3 Wall climbs 10 Up/downs 5 Parallette pass throughs 10 Grasshoppers

Strength: Push Press 3,3,3,3,3 For time:    30 Double Unders    20 Toes 2 Bar    20 Kettlebell Swings (24/16k)  

Skill: Kettlebell clean and jerk Then, as many rounds and reps as possible in 20 minutes* of: 20 Squats 20 Pull-ups 10/10 Kettlebell cleans (24/16k) * Every minute on the minute do 3 burpees [...]

Strength: Deadlift 3-3-3-3-3 Then, as many rounds and reps as possible in 15 minutes of: 5 Deadlifts (275/195lb) 10 Ring dips 15 Push-ups                 [...]