Main Site Daily WODs

Saturday 050917

95 pound Squat clean, 75 reps

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.

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