Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions … [Read more...] about Friday 091204
Main Site Daily WODs
Saturday 091205
"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m … [Read more...] about Saturday 091205
Monday 091207
Split Jerk 1-1-1-1-1-1-1 reps … [Read more...] about Monday 091207
Wednesday 091202
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm "One-hand" pull-up right arm (left hand grabs the right wrist) "One-hand" pull-up left arm (right hand grabs the left wrist) … [Read more...] about Wednesday 091202
Thursday 091203
Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps … [Read more...] about Thursday 091203
Sunday 091129
"Joshie" Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups … [Read more...] about Sunday 091129
Monday 091130
Front squat 3-3-3-3-3 reps … [Read more...] about Monday 091130
Wednesday 091125
400 meter Walking lunge … [Read more...] about Wednesday 091125
Thursday 091126
Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions … [Read more...] about Thursday 091126
Saturday 091128
"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 Saturday 091128