Main Site Daily WODs

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday 050601

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

Run 1 mile

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.

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

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.

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