WOD
Tuesday 20250427
7 rounds for time of:
10 push jerks
10 pull-ups
Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.
Monday 20250426
For Load:
Split jerk 1-1-1-1-1-1-1 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
Saturday 20250424
For Time:
Row 5,000 meters
And,
Run 5,000 meters
Partition the two exercises however you like.
Friday 20250424
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Take ample rest between each exercise.
Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.
Thursday 20250422
For Load:
Power snatch 3-3-3-3-3-3-3 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
Tuesday 20250420
Karen
For time:
150 wall-ball shots
Monday 20250419
6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
Rounds start at 0, 6, 12, 18, and 24 minutes.
Saturday 20250417
7 rounds for time:
Run 400 meters
3 rope climbs
Climb a 15-ft. rope
Friday 20250416
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
Linda is affectionately referred to as “Three Bars of Death.” It first appeared in 2003 and then became cemented as a staple in the 2004
Thursday 20250415
For time:
30-20-10 reps of:
Dumbbell snatches (⅓ bodyweight)
Pull-ups