Main Site Daily WODs

"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.”

Monday 050124

For time:

30 Pull-ups

50 Kettlebell swings, 1.5 pood

75 Sit-ups

50 Push-ups

30 Front squats, 95 pounds

50 Back Extensions

25 Handstand push-ups

30 Hang squat cleans, 95 pounds

30 Knees to elbows

35 Dips

21 Snatches, 95 pounds

75 Sit-ups

Wednesday 050126

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

Thursday 050127

Five rounds for time of:

Run 400 meters

95 pound Thruster, 15 reps

15 Pull-ups

Sunday 050123

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Thursday 050120

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

Saturday 050122

5 rounds for time of:

Run 400 meters

7 Muscle-ups

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.

Saturday 050115

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

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

"Fight Gone Bad!"

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump – 20” box (Reps)

Push-press 75 pounds (Reps)

Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments. 405 is the score to beat.

Compare to 041201.