Main Site Daily WODs

Thursday 050915

95 pound Thruster, 75 reps

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

Thursday 050908

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only.

Sunday 050911

Three rounds for time of:

55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms

20 Pull-ups

Run 400 meters

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

Sunday 050904

For time:

Run 400 meters

45 pound barbell Thruster, 50 reps

Run 400 meters

50 Burpees

Run 400 meters

45 pound barbell Hang squat clean, 50 reps

Run 400 meters

Thursday 050901

For time:

50 Ring dips

Run 800 meters

50 Ring dips

Run 800 meters

50 Ring dips

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.