21-15-9 reps of Hang squat clean, 50 pound dumbbells Handstand push-ups … [Read more...] about Monday 130909
Main Site Daily WODs
Tuesday 130903
"Roney" Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps … [Read more...] about Tuesday 130903
Thursday 130905
"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. … [Read more...] about Thursday 130905
Saturday 130831
"Hotshots 19" Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters … [Read more...] about Saturday 130831
Sunday 130901
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps … [Read more...] about Sunday 130901
Monday 130902
Three rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box … [Read more...] about Monday 130902
Thursday 130829
"Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups … [Read more...] about Thursday 130829
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters … [Read more...] about Friday 130830
Sunday 130825
Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats … [Read more...] about Sunday 130825
Monday 130826
Complete the following: Weighted Pull-up, 5 rep max Rest 5 minutes Weighted Pull-up, 3 rep max Rest 5 minutes Weighted Pull-up, 1 rep max … [Read more...] about Monday 130826