Main Site Daily WODs

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:

15 Double-unders

15 Burpees

15 Box Jump

15 ft Rope climb, 1 ascent

"Murph"

"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.

Sunday 051127

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

Thursday 051124

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps

Wednesday 051123

Four rounds for time of:

Run 400 meters

50 Squats

Tuesday 051122

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

"Cindy"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

"Grace"

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041031.

Monday 051114

Run 5K