Main Site Daily WODs

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.

Wod Type: Main Site Daily WODs

Movements: Back Squat Deadlift Push Press

Back Squat Wods Deadlift Wods Push Press Wods

Competitions:

Source: www.crossfit.com

Thursday 140626

Thursday 140626

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Wod Type: Main Site Daily WODs

Movements: GHD Sit-Up Pull-Up Row (Rowing)

GHD Sit-Up Wods Pull-Up Wods Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

Sunday 140622

Sunday 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Wod Type: Main Site Daily WODs

Movements: Clean Sumo Deadlift High-Pull Thruster

Clean Wods Sumo Deadlift High-Pull Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Tuesday 140624

Tuesday 140624

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

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

Movements: Air Squat Back Extension/Hip Extension Push-Up

Air Squat Wods Back Extension/Hip Extension Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Friday 140620

Friday 140620

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Wod Type: Main Site Daily WODs

Movements: Pull-Up

Pull-Up Wods

Competitions:

Source: www.crossfit.com