Main Site Daily WODs

Thursday 050324

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

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 050319

Five rounds for time of:

7 Muscle-ups

Run 400 meters

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.

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."