Main Site Daily WODs

Friday 050114

Push press 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Monday 050110

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 040414  and 040108 . Post time to comments.

Wednesday 050112

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

10 Pull-ups

10 Ring Dips (or 15 Bar dips)

10 Lunge steps

Monday 050103

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

10 Hang squat cleans, 135 pounds

25 Wall ball shots, 20 pound ball

Thursday 050106

For time:

15,12, and 9 rep rounds of:

Dumbbell Thruster

Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

Friday 050107

Run 5K

Saturday 050108

Deadlift 10-10-10-10-10-10-10 reps

Thursday 041230

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Friday 041231

Run 5K