Main Site Daily WODs

Monday 050321

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

Wednesday 050323

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

7 Handstand push-ups

12 L-Pull-ups

Thursday 050324

Back Squat 3-2-2-2-1-1-1-1-1 reps.

Saturday 050319

Five rounds for time of:

7 Muscle-ups

Run 400 meters

Wednesday 050316

Three rounds for time of:

Run 800 meters

50 Wallball shots, 20 pound ball

Thursday 050317

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

Saturday 050312

Dumbell Clean and Jerk 5-5-5-5-5 reps.

Go heavy. Ground to overhead.

Sunday 050313

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climb, 15 ft

50 Box jump, 24 inch box

25 Overhead squats, 65 pounds

25 L-pull-ups

50 Sit-ups

“Cindy”

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

Monday 050307

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.