Main Site Daily WODs

Saturday 051001

Three rounds for time of:

10 Muscle-ups

135 pound Clean and Jerk, 15 reps

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 050816.

Friday 050923

10, 20, and then 30 rep rounds of:

Box jump, 20 inch box

Handstand push-ups

Burpees

Pull-ups

Sunday 050925

For time:

Broad jump 50 yards counting the number of jumps

Lunge that many times alternating legs, maximizing stride

Deadlift bodyweight that many reps

Box jump 20” that many reps

Squat that many reps

Saturday 050924

75 pound Thruster

Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.

Saturday 050917

95 pound Squat clean, 75 reps

Monday 050919

Run 5 K

Tuesday 050920

Clean 5-5-5

Front squat 5-5-5

Split jerk 5-5-5

Tuesday 050913

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

1/2 body weight Push press, 15 reps

Rope climb, 15 foot ascent

Thursday 050915

95 pound Thruster, 75 reps