Main Site Daily WODs

Sunday 051218

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

Tuesday 051220

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 dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

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.

Sunday 051204

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps