Main Site Daily WODs

Friday 050603

30 rounds of:

Right-arm dumbbell snatch, 1rep

Left-arm dumbbell snatch, 1 rep

1 Weighted dumbbell pull-up

Don't change dumbbell mid-round. Post loads for all thirty rounds and their sum for score to comments.

Thursday 050526

For time:

25 Double-unders

25 Kettlebell swings, 1.5 pood

25 Sit-ups

Run 400 meters

25 Hang squat cleans, 40 pound dumbbells

25 Back Extensions

Row 500 meters

25 One-arm Snatches, 40 pound dumbbells

25 Knees to elbows

Run 400 meters

25 Push press, 40 pound dumbbells

25 Stiff-legged deadlifts, 40 pound dumbbells

Friday 050527

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Sunday 050522

Three rounds for time of:

Run 800 meters

95 lb Overhead squat, 21 reps

30 L-Pull-ups

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Upside-Down Angie"

"Upside-Down Angie"

For time:

100 Squats

100 Sit-ups

100 Push-ups

100 Pull-ups

Wednesday 050518

Five rounds for time of:

Dumbbell thruster, 5 reps

5 Muscle-ups

Use 45, 35, or 25 pound dumbbells. If needed do 5 pull-ups and 5 dips for each muscle-up.

Thursday 050519

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups 4

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-up

1 Dumbbell Clean & Jerks

10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Friday 050520

Run 5K