Main Site Daily WODs

Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50-lb. dumbbell
30 GHD sit-ups
40 single-arm overhead squats with a 50-lb. dumbbell

Wod Type: Main Site Daily WODs

Movements: GHD Sit-Up Overhead Squat Turkish Get-Up

GHD Sit-Up Wods Overhead Squat Wods Turkish Get-Up Wods

Competitions:

Source: www.crossfit.com

Monday 150216

Monday 150216

15-12-9 reps for time of:

95-lb. thrusters

Pull-ups

Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Pull-ups

Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Pull-ups

Wod Type: Main Site Daily WODs

Movements: Pull-Up Thruster

Pull-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Tuesday 150217

J.T.

J.T.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Dip/Ring Dip/Tricep Dip Handstand Push-Up Push-Up

Dip/Ring Dip/Tricep Dip Wods Handstand Push-Up Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Friday 150213

Friday 150213

Front squat 10-10-10-10-10 reps

Wod Type: Main Site Daily WODs

Movements: Front Squat

Front Squat Wods

Competitions:

Source: www.crossfit.com

Sunday 150215

Sunday 150215

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