Main Site Daily WODs

Sunday 050807

Weighted Tabata Squats

150 Sit-ups

Perform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.

Report score and load selected to comments. Attempt the sit-ups in a single set and report success to comments.

"Jackie"

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Sunday 050731

Overhead squat 3-2-2-2-1-1-1-1-1 reps

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

Wednesday 050727

Seven rounds of:

Clean & Jerk, 1 rep

Max reps Pull-ups

Friday 050729

For time:

Run 1600 meters

115 pound Thruster, 9 reps

Run 800 meters

115 pound Thruster, 15 reps

Run 400 meters

115 pound Thruster, 21 reps

Monday 050725

For time:

20 inch Box jump, 50 reps

15 foot Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Tuesday 050726

Run 5K

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups