Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. … [Read more...] about Thursday 140821
Main Site Daily WODs
Friday 140815
165-lb. squat cleans, 1 minute Rest 3 minutes 185-lb. squat cleans, 1 minute Rest 3 minutes 205-lb. squat cleans, 1 minute Rest 3 minutes 165-lb. squat cleans, 1 minute Rest 3 minutes 185-lb. squat cleans, 1 minute Rest 3 minutes 205-lb. squat cleans, 1 minute Try for max reps each round without dropping the barbell. Post reps for each round to comments. … [Read more...] about Friday 140815
Saturday 140816
JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated 115-lb. bench presses, 12 reps … [Read more...] about Saturday 140816
Sunday 140817
Run 10 km … [Read more...] about Sunday 140817
Monday 140811
5 rounds for time of: 135-lb. overhead squats, 5 reps 10 toes-to-bars 40-lb. dumbbell hang squat clean, 15 reps 20 double-unders … [Read more...] about Monday 140811
Tuesday 140812
Sumo deadlift 3-3-3-3-3 reps … [Read more...] about Tuesday 140812
Wednesday 140813
10 2-minute rounds of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Row for calories Rest 1 minute between rounds. Post number of calories rowed each round to comments. … [Read more...] about Wednesday 140813
Thursday 140807
3 rounds for time of: 35-lb. dumbbell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps … [Read more...] about Thursday 140807
Friday 140808
4 rounds for time of: Row 500 meters Rest 3 minutes … [Read more...] about Friday 140808
Saturday 140809
Complete as many rounds as possible in 30 minutes of: 12 walking lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-ups … [Read more...] about Saturday 140809