Main Site Daily WODs

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

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.