Main Site Daily WODs

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

Sunday 050102

3 rounds for time of:

Run 400 meters

30 Overhead squats, 75 pounds

21 Pull-ups

Wednesday 041229

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

5 Squats

10 Push-ups

15 Pull-ups

Sunday 041226

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps