Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters … [Read more...] about Monday 141229
Main Site Daily WODs
Tuesday 141230
Hang squat snatch 1-1-1-1-1-1-1 reps … [Read more...] about Tuesday 141230
Friday 141226
21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions … [Read more...] about Friday 141226
Saturday 141227
10 rounds on the C2 rower of: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Scale pace as needed so that first interval can be maintained for approximately 1 minute. … [Read more...] about Saturday 141227
Thursday 141225
Loredo 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters … [Read more...] about Thursday 141225
Monday 141222
Deadlift 1-1-1-1-1-1-1 reps … [Read more...] about Monday 141222
Tuesday 141223
Chest-to-bar pull-up ladder Rest 5 minutes 1/2 body-weight overhead squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Tuesday 141223
Thursday 141218
Run 1 mile … [Read more...] about Thursday 141218
Friday 141219
Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Friday 141219
Sunday 141221
Kelly 5 rounds for time of: Run 400 meters 30 box jumps, 24-inch box 30 wall-ball shots, 20-lb. ball … [Read more...] about Sunday 141221