Hang power clean 1-1-1-1-1-1-1 reps … [Read more...] about Monday 090105
Main Site Daily WODs
Tuesday 090106
Complete four rounds for time: Run 400 meters 15 Handstand Push-ups 15 ft Rope Climb, 2 ascents … [Read more...] about Tuesday 090106
Thursday 090108
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 Thursday 090108
Thursday 090101
"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 Thursday 090101
Friday 090102
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Friday 090102
Sunday 090104
Deadlift 3-3-3-3-3 reps … [Read more...] about Sunday 090104
Monday 081229
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 Monday 081229
Wednesday 081231
"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is … [Read more...] about Wednesday 081231
Thursday 081225
"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats … [Read more...] about Thursday 081225
Saturday 081227
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps … [Read more...] about Saturday 081227