Body-weight back-squat ladder Rest 5 minutes 3/4 body-weight push-press ladder Rest 5 minutes 1 1/2 body-weight deadlift 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 Wednesday 140625
Main Site Daily WODs
Thursday 140626
4 rounds for time of: 50-calorie row 40 GHD sit-ups 30 pull-ups … [Read more...] about Thursday 140626
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 … [Read more...] about Sunday 140622
Tuesday 140624
4 rounds for time of: 50 squats 40 back extensions 30 push-ups … [Read more...] about Tuesday 140624
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. … [Read more...] about Friday 140620
Saturday 140621
10 sprints for time: Run 100 meters Rest as needed between efforts. Post best and worst times to comments. Compare to 070529. … [Read more...] about Saturday 140621
Monday 140616
Snatch balance 1-1-1-1-1-1-1 … [Read more...] about Monday 140616
Tuesday 140617
The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. … [Read more...] about Tuesday 140617
Wednesday 140618
3 rounds for time of: 25 GHD sit-ups 205-lb. clean and jerks, 5 reps … [Read more...] about Wednesday 140618
Thursday 140612
Complete as many rounds as possible in 15 minutes of: 15-foot rope climbs, 2 ascents 20 wall-ball shots, 20-lb. ball Run 200 meters … [Read more...] about Thursday 140612