Main Site Daily WODs

For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row

Wod Type: Main Site Daily WODs

Movements: Box Jump Deadlift Dip/Ring Dip/Tricep Dip Row (Rowing)Wall Ball Shot

Box Jump Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Row (Rowing) Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Wednesday 140430

Wednesday 140430

2014 Regional Event 1

1-rep-max hang squat snatch

Then, 2014 Regional Event 2

Max-distance handstand walk

Wod Type: Main Site Daily WODs

Movements: Handstand Walk Snatch

Handstand Walk Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Thursday 140501

Thursday 140501

Nasty Girls V2

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps

Wod Type: Main Site Daily WODs

Movements: Clean Muscle-Up Pistol

Clean Wods Muscle-Up Wods Pistol Wods

Competitions:

Source: www.crossfit.com

Sunday 140427

Tabata Something Else

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 140429

Tuesday 140429

For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

Wod Type: Main Site Daily WODs

Movements: Back Squat Box Jump Burpee Clean Deadlift Lunge Thruster Toes-to-Bar/Knees-to-Elbows Triple-Under

Back Squat Wods Box Jump Wods Burpee Wods Clean Wods Deadlift Wods Lunge Wods Thruster Wods Toes-to-Bar/Knees-to-Elbows Wods Triple-Under Wods

Competitions:

Source: www.crossfit.com