Main Site Daily WODs

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wod Type: Main Site Daily WODs

Movements: Back Squat Burpee Deadlift Strict Press (Shoulder Press)

Back Squat Wods Burpee Wods Deadlift Wods Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com

Tuesday 170124

Tuesday 170124

Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

Wod Type: Main Site Daily WODs

Movements: Handstand Hold Handstand Walk Pull-Up

Handstand Hold Wods Handstand Walk Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 170117

Tuesday 170117

Power clean 3-3-3-3-3 reps

Wod Type: Main Site Daily WODs

Movements: Clean

Clean Wods

Competitions:

Source: www.crossfit.com

Thursday 170119

Paul Pena

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Wod Type: Main Site Daily WODs

Movements: Box Jump Burpee Kettlebell Swing Run/Running

Box Jump Wods Burpee Wods Kettlebell Swing Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 170120

Friday 170120

15-12-9 reps for time of:
135-lb. thrusters
Muscle-ups

Wod Type: Main Site Daily WODs

Movements: Muscle-Up Thruster

Muscle-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Sunday 170115

Sunday 170115

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Box Jump Burpee Double-Under Kettlebell Swing Lunge Pull-Up Push Press Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Burpee Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Push Press Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com