3 rounds for time of: Run 400 meters 75-lb. hang power snatch, 21 reps 12 chest-to-bar pull-ups … [Read more...] about Friday 140926
Main Site Daily WODs
Sunday 140928
Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. … [Read more...] about Sunday 140928
Wednesday 140924
3 rounds for time of: Run 400 meters 75-lb. sumo deadlift high pulls, 21 reps 12 burpees, jumping over the barbell … [Read more...] about Wednesday 140924
Thursday 140925
3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps … [Read more...] about Thursday 140925
Saturday 140920
For time: 50 wall-ball shots, 20-lb. ball 155-lb. clean, 30 reps 15 muscle-ups … [Read more...] about Saturday 140920
Sunday 140921
Bench press 2-2-2-2-2-2-2 reps … [Read more...] about Sunday 140921
Monday 140922
21-15-9 reps for time of: 115-lb. overhead squats Toes-to-bars … [Read more...] about Monday 140922
Tuesday 140916
Clean and jerk 1-1-1-1-1-1-1 reps … [Read more...] about Tuesday 140916
Wednesday 140917
5 rounds of: 10 strict chest-to-bar pull-ups 20 hip-back extensions Perform the hip-back extensions slowly and methodically. … [Read more...] about Wednesday 140917
Thursday 140918
5 rounds for time of: 10 strict handstand push-ups 20 GHD sit-ups … [Read more...] about Thursday 140918