Handstand walk 100 meters If you fall, restart at the point of contact furthest from the finish. … [Read more...] about Sunday 141214
Main Site Daily WODs
Monday 141215
Ring-dip ladder Rest 5 minutes 3/4 body-weight hang power clean 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 Monday 141215
Wednesday 141217
Paul 5 rounds for time of: 50 double-unders 35 knees-to-elbows 185-lb. overhead walk, 20 yards … [Read more...] about Wednesday 141217
Thursday 141211
3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges … [Read more...] about Thursday 141211
Saturday 141213
Spehar For time: 135-lb. thrusters, 100 reps 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups and run as needed. … [Read more...] about Saturday 141213
Sunday 141207
For time: Row 1,000 meters 40-lb. dumbbell snatches, 50 reps Row 750 meters 40-lb. dumbbell snatches, 35 reps Row 500 meters 40-lb. dumbbell snatches, 20 reps These are one-arm squat snatches, alternating arms. … [Read more...] about Sunday 141207
Tuesday 141209
Barbell Turkish get-up 1-1-1-1-1-1-1 reps … [Read more...] about Tuesday 141209
Wednesday 141210
In front of a clock set for 12 minutes with a 135-lb. barbell: 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 … [Read more...] about Wednesday 141210
Friday 141205
Split jerk 5-5-5-5-5 reps … [Read more...] about Friday 141205
Saturday 141206
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95-lb. back squats, 20 reps 30 double-unders … [Read more...] about Saturday 141206