Main Site Daily WODs

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

Friday 050916

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.

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

Friday 050909

Back squat, bodyweight, 21 reps

Run 200 meters

Front squat, 2/3 bodyweight, 21 reps

Run 400 meters

Overhead squat, ½ bodyweight, 21 reps

Run 800 meters