Wednesday 051116 Wednesday 051116For time: Bike sprint, 1 mile 20 inch Box jump, 35 reps GHD sit-up, 35 reps 15 ft Rope climb, 3 ascents 35 Slam-ball, 20 pound ball 35 pound Dumbbell walking lunge, 120 ft 35 pound Dumbbell hang squat clean, 35 reps Ring dips, 35 reps Wod Type: Main Site Daily WODsMovements: Air SquatBox JumpCleanDip/Ring Dip/Tricep DipGHD Sit-UpLungeRope ClimbRun/RunningAir Squat WodsBox Jump WodsClean WodsDip/Ring Dip/Tricep Dip WodsGHD Sit-Up WodsLunge WodsRope Climb WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Monday 051114 Monday 051114Run 5K Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Tuesday 051108 Tuesday 051108Complete as many rounds in twenty minutes as you can of: 95 pound Push jerk, 15 reps 24 inch box Box Jump, 15 reps 15 Back extensions Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Thursday 051110 Thursday 05111050-35-20 rep rounds of: Handstand push-ups Pull-ups Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Friday 051111 Friday 05111121-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Saturday 051112 Linda"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1.5 x body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Friday 051104 Friday 051104Snatch 1-1-1-1-1-1-1 reps Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Sunday 051106 Sunday 051106Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Monday 051107 Monday 051107Back Squat 1-1-1-1-1-1-1 reps Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com
Wednesday 051102 Wednesday 051102Clean 3-3-3 reps Run 2000 meters Clean 3-3-3 reps Start run immediately after third set of cleans. Attempt same three clean sets after run. Post loads and run time to comments. Wod Type: Main Site Daily WODsMovements: Competitions: Source: www.crossfit.com