Tuesday 200804 Tuesday 2008044 x 4-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 10 seconds Burpee for 20 seconds, rest 10 seconds Row for 20 seconds, rest 40 seconds Row for 20 seconds, rest 10 seconds Burpee for 20 seconds, rest 10 seconds Bike for 20 seconds, rest 40 seconds Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODsMovements: Air Biking/Assault BikingBurpeeRow (Rowing)Air Biking/Assault Biking WodsBurpee WodsRow (Rowing) WodsCompetitions: Source: www.crossfit.com
Wednesday 200805 FranFran 21-15-9 reps for time of: Thrusters Pull-ups ♀65 lb. ♂95 lb. Wod Type: For TimeMain Site Daily WODsMovements: Pull-UpThrusterPull-Up WodsThruster WodsCompetitions: Source: www.crossfit.com
Friday 200807 Friday 2008075 rounds, each for time of: Run 400 meters 15 clean & jerks Rest 3 minutes between rounds. ♀ 65 lb. ♂ 95 lb. Wod Type: For TimeMain Site Daily WODsMovements: CleanJerkRun/RunningClean WodsJerk WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Monday 200803 Monday 200803Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each rep. Wod Type: For LoadMain Site Daily WODsMovements: Back SquatFront SquatOverhead SquatBack Squat WodsFront Squat WodsOverhead Squat WodsCompetitions: Source: www.crossfit.com
Saturday 200801 Saturday 2008013 rounds for time of: 500-m row 21 push-ups 12 strict toes-to-rings Wod Type: For TimeMain Site Daily WODsMovements: Push-UpRow (Rowing)Toes-to-Bar/Knees-to-ElbowsPush-Up WodsRow (Rowing) WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions: Source: www.crossfit.com
Friday 200731 Friday 200731Complete as many rounds as possible in 20 minutes of: Run 400 meters 15 L pull-ups 15 hip extensions Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODsMovements: Back Extension/Hip ExtensionPull-UpRun/RunningBack Extension/Hip Extension WodsPull-Up WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Tuesday 200728 Tuesday 200728Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders ♀ 35-lb. DBs ♂ 50-lb. DBs Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODsMovements: Double-UnderPush PressDouble-Under WodsPush Press WodsCompetitions: Source: www.crossfit.com
Thursday 200730 Thursday 200730Set a clock for 12 minutes and complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks ♀ 95 lb. ♂ 135 lb. Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODsMovements: CleanJerkClean WodsJerk WodsCompetitions: Source: www.crossfit.com
Sunday 200726 Sunday 200726Shoulder press 3-3-3-3-3-3-3 reps Practice SLIPS for 20 minutes. Wod Type: For LoadMain Site Daily WODsMovements: Handstand HoldPlank HoldStrict Press (Shoulder Press)Handstand Hold WodsPlank Hold WodsStrict Press (Shoulder Press) WodsCompetitions: Source: www.crossfit.com
Monday 200727 Monday 200727For time: 21 back squats 42 GHD sit-ups 15 back squats 30 GHD sit-ups 9 back squats 18 GHD sit-ups ♀ 155 lb. ♂ 225 lb. Wod Type: For TimeMain Site Daily WODsMovements: Back SquatGHD Sit-UpBack Squat WodsGHD Sit-Up WodsCompetitions: Source: www.crossfit.com