Main Site Daily WODs

"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

“Cindy”

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

OR

“Mary”

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

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

Sunday 050515

Deadlift 5-5-5-5-5-5-5 reps

Monday 050516

2 rounds for time of:

35 Double-unders

35 Back extensions

35 Box jump, 20 in. box

35 Sit-ups

75 ft. Walking lunge

35 Burpees