Main Site Daily WODs

Friday 101231

"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.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).

Post time to comments.

Compare to 100317.

Thursday 101223

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Austin Malleolo 18/6:17.

Post Tabata score and mile time to comments.

Compare to 041117.

Friday 101224

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Annie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs), Rebecca Voigt 6:55 (105lbs). Post time to comments.

Compare to 100408.

Bull

"Bull"

Two rounds for time of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.

Post time to comments.

Nutts

"Nutts"

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Kristan Clever 17:06 (205lb dead, 30" box, 16lb ball, 35lb plate), Jason Khalipa 17:28, Kevin Montoya 17:39, Rebecca Voigt 20:52 (205lb dead, 30" box, 16lb ball, 35lb plate).

Post time to comments

Compare to 100528.

Randy

"Randy"

75 pound Power snatch, 75 reps for time.

Dave Lipson 2:40, Jeremy Thiel 2:50, Lisa Thiel 3:05 (45lbs), Austin Malleolo 3:22.

Post time to comments.

Compare to 100603.