Main Site Daily WODs

Thursday 050721

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently “kiss” the ground on each lunge.

Friday 050722

For time:

100 L-Pull-ups

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight

Bench press: bodyweight

Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 050420.

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

“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

Tuesday 050719

Deadlift 3-2-2-2-1-1-1-1-1 reps

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Monday 050711

Run 5K

Wednesday 050713

Three rounds for time of:

95 pound barbell Snatch, 21 reps

15 foot Rope-climb, two ascents, without legs, from seated start

If you don�t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.