Back Squat 5-5-5-5-5 reps … [Read more...] about Saturday 081115
Main Site Daily WODs
Monday 081117
"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups … [Read more...] about Monday 081117
Tuesday 081111
"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 Tuesday 081111
Thursday 081113
"Jason" For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups … [Read more...] about Thursday 081113
Thursday 081106
"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups … [Read more...] about Thursday 081106
Sunday 081109
Power clean 1-1-1-1-1-1-1 reps … [Read more...] about Sunday 081109
Monday 081110
Five rounds for time of: 25 Inverted Burpees 25 Pull-ups 25 Burpees … [Read more...] about Monday 081110
Friday 081107
Four rounds for time of: Run 400 meters 50 Squats … [Read more...] about Friday 081107
Sunday 081102
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Sunday 081102
Monday 081103
"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups … [Read more...] about Monday 081103