For time: 135 pound Thruster, 15 reps 135 pound Sumo deadlift high-pull, 21 reps 135 pound Thruster, 12 reps 135 pound Sumo deadlift high-pull, 15 reps 135 pound Thruster, 9 reps 135 pound Sumo deadlift high-pull, 9 reps … [Read more...] about Tuesday 140128
Main Site Daily WODs
Wednesday 140129
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. … [Read more...] about Wednesday 140129
Friday 140131
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Overhead squat 1,000 meter Row Ring Dips … [Read more...] about Friday 140131
Saturday 140125
For time: Row 500 meters 50 GHD Sit-ups Row 1,000 meters 30 GHD Sit-ups Row 2,000 meters 20 GHD Sit-ups … [Read more...] about Saturday 140125
Monday 140127
In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of Back extensions 5 minutes of Pull-ups … [Read more...] about Monday 140127
Thursday 140123
Three rounds for time of: 5 Strict muscle-ups 10 Strict handstand push-ups 15 One legged squats, each leg … [Read more...] about Thursday 140123
Friday 140124
Deadlift 1-1-1-1-1 reps … [Read more...] about Friday 140124
Sunday 140119
Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 135 pound Thruster, 10 reps 135 pound Clean & Jerk, 10 reps … [Read more...] about Sunday 140119
Monday 140120
Row 5K … [Read more...] about Monday 140120
Tuesday 140121
Complete as many rounds as possible in 20 minutes of: 135 pound Bench press, 21 reps 21 L-Pull-ups … [Read more...] about Tuesday 140121