Main Site Daily WODs

Saturday 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Walsh

"Walsh"

Four rounds for time of:

22 Burpee pull-ups

185 pound Back squat, 22 reps

Run 200 meters with a 45 pound plate overhead

Test 3

"Test 3"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Dragon

"Dragon"

For time:

Run 5k

4 minutes to find 4 rep max Deadlift

Run 5k

4 minutes to find 4 rep max Push jerk