30 Muscle-ups for time … [Read more...] about Friday 100326
Main Site Daily WODs
Sunday 100321
For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. … [Read more...] about Sunday 100321
Monday 100322
Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders … [Read more...] about Monday 100322
Thursday 100318
Deadlift 1-1-1-1-1-1-1 reps … [Read more...] about Thursday 100318
Friday 100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are … [Read more...] about Friday 100319
Wednesday 100317
"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 100317
Saturday 100313
Complete as many rounds in 20 minutes as you can of: Run 400m 40 Wallball shots, 20 pound ball … [Read more...] about Saturday 100313
Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps … [Read more...] about Sunday 100314
Monday 100315
Complete as many rounds in 20 minutes as you can of: 15 Back extensions 15 Knees to elbows 95 pound Overhead squat, 15 reps … [Read more...] about Monday 100315
Tuesday 100309
Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. … [Read more...] about Tuesday 100309