Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions … [Read more...] about Sunday 090712
Main Site Daily WODs
Monday 090713
Thruster 1-1-1-1-1-1-1 reps … [Read more...] about Monday 090713
Wednesday 090708
"Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings … [Read more...] about Wednesday 090708
Thursday 090709
Four rounds for time of: Run 400 meters 50 Squats … [Read more...] about Thursday 090709
Saturday 090711
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. … [Read more...] about Saturday 090711
Saturday 090704
"Badger" Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters … [Read more...] about Saturday 090704
Sunday 090705
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 090705
Tuesday 090707
21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up … [Read more...] about Tuesday 090707
Tuesday 090630
"Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups … [Read more...] about Tuesday 090630
Wednesday 090701
Run 10 K … [Read more...] about Wednesday 090701