Main Site Daily WODs

Wednesday 050504

Bench press 3-3-3-3-3-3-3 reps.

Back squat 3-3-3-3-3-3-3 reps.

Friday 050429

Five rounds for time of:

Run 400 meters

100 ft Walking lunge

35 push-ups

Saturday 050430

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Monday 050425

Snatch 1-1-1-1-1-1-1 reps

Tuesday 050426

Complete as many rounds in 20 minutes as you can of:

35 pound dumbbell clean and press (or jerk), 10 reps

1 ascent, 15 foot rope (or 7 pull-ups)

Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.

Thursday 050421

Three rounds for time of:

Run 800 meters

25 L-pull-ups

75 pound Overhead squats, 30 reps

Friday 050422

Give 30 minutes to handstand and handwalking practice.

“Cindy”

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

"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.

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