Main Site Daily WODs

Tuesday 050308

Run 5 K

Diane

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management (work/rest timing to optimize time) is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

“Barbara”

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Tuesday 050301

Complete for time:

95 pound Thrusters, 45 reps

45 Pull-ups

Thursday 050303

Ten rounds for time of:

135 lb Deadlift, 15 reps

15 Push-ups

Saturday 050305

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

Handstand push-ups

Pull-ups

Friday 050205

Deadlift 3-2-2-2-1-1-1-1-1 reps

"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.

Compare to 041103

Monday 050228

Three rounds for time of:

Run 800 meters

30 Pull-ups

40 Push-ups

50 Squats