Main Site Daily WODs

“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 050331 .

"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.

Thursday 050707

For time:

100 Squats

40 Pull-ups

80 Squats

32 Pull-ups

60 Squats

24 Pull-ups

40 Squats

16 Pull-ups

20 Squats

8 Pull-ups

Sunday 050703

Clean 1-1-1-1-1-1-1-1-1-1 reps

Tuesday 050705

5 rounds for time of:

400 meter run

95 pound Snatch, 15 reps

No Power snatches.

"J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Saturday 050702

Run 10K

Friday 050701

For time:

80 squats

95 pound Push press, 10 reps

60 squats

95 pound Push press, 20 reps

40 squats

95 pound Push press, 30 reps

20 squats