Main Site Daily WODs

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Box Jump Clean Dip/Ring Dip/Tricep Dip Double-Under Kettlebell Swing Lunge Pull-Up Rope Climb Sit-Up Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Air Squat Wods Back Extension/Hip Extension Wods Box Jump Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Rope Climb Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Sunday 080210

Sunday 080210

Deadlift 1-1-1-1-1-1-1 reps

Wod Type: Main Site Daily WODs

Movements: Deadlift

Deadlift Wods

Competitions:

Source: www.crossfit.com

Monday 080204

Monday 080204

Back Squat 3-3-3-3-3 reps

Wod Type: Main Site Daily WODs

Movements: Back Squat

Back Squat Wods

Competitions:

Source: www.crossfit.com

Tuesday 080205

Tuesday 080205

"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

Wod Type: Main Site Daily WODs

Movements: Pull-Up Snatch

Pull-Up Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Thursday 080131

Thursday 080131

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Wod Type: Main Site Daily WODs

Movements: Deadlift Handstand Push-Up Pull-Up Thruster

Deadlift Wods Handstand Push-Up Wods Pull-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Saturday 080202

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com