Main Site Daily WODs

"Cindy"

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

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

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

"Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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.

Monday 050919

Run 5 K

Tuesday 050920

Clean 5-5-5

Front squat 5-5-5

Split jerk 5-5-5

Saturday 050917

95 pound Squat clean, 75 reps