Main Site Daily WODs

Thursday 051027

For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.

Tuesday 051018

Fifteen rounds of:

Power snatch followed immediately by five overhead squats.

Start light and add weight. Post loads to comments.

Wednesday 051019

Run 5K

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/3 body weight

Set up three bars and storm through for time.

Saturday 051022

Run 5K

Friday 051014

Deadlift 3-2-2-2-1-1-1-1-1 reps

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Saturday 051015

Five rounds for time:

45 lb Dumbbell thruster, 15 reps

15 ft Rope climb, 3 ascents with no legs

Monday 051017

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

25 Pull-ups

50 Push-ups

75 Squats

OR

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

25 handstand push-ups

50 One legged squats, alternating

75 Pull-ups

Monday 051010

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

10 L pull-ups

20 Squats