Main Site Daily WODs

Friday 050205

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

Sunday 050220

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.

Monday 050221

Five rounds for time of:

Row 500 meters

Run 400 meters

Thursday 050224

**“Fractured Fran” **

Complete 5 rounds for time of:

95-pound Thruster, 9 reps

9 Pull-ups

Wednesday 050216

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

10 False grip ring pull-ups, pulling hands to the chest

10 Ring dips, sinking as low as you can go

Thursday 050217

Complete three rounds for time of:

Run 800 meters

75 Squats

50 Sit-ups

Saturday 050219

Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Tuesday 050215

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

Wednesday 050209

7 rounds for time of:

Push-jerk 2 reps

25 Push-ups

Divide load selected (pounds) by time to completion (seconds).