Main Site Daily WODs

Tuesday 051213

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 051214

Five rounds for time of:

95 pound Shoulder press, 5 reps

95 pound Push press, 10 reps

95 pound Push jerk, 15 reps

Friday 051216

For time:

Row 1000 meters

45 pound Thruster, 50 reps

30 Pull-ups

Row 750 meters

45 pound Thruster, 25 reps

15 Pull-ups

Row 500 meters

45 pound Thruster, 15 reps

9 pull-ups

Friday 051209

Three rounds for time of:

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Squats

Run 100 meters

50 Back extensions

Saturday 051210

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.

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 050921.

Tuesday 051206

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Thursday 051208

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Sunday 051204

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

"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.