Main Site Daily WODs

Friday 041112

Three rounds for time of:

50 Wallball shots, 20 pound ball

30 Sit-ups

20 Pull-ups

Saturday 041113

Five rounds for time of:

Deadlift 10 reps

30 Dips

Monday 041115

For time:

20 inch Box jump, 50 reps

Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Tuesday 041116

For time:

Row 1000 meters

45 pound Thruster, 50 reps

30 Pull-ups

Row 750 meters

45 pound Thruster, 25 reps

15 Pull-ups

Row 500 meters

45 pound Thruster, 15 reps

9 pull-ups

Sunday 041107

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

Monday 041108

Five rounds for time of:

Walking Lunge, 25 steps

15 Burpees

5 Muscle-ups

Tuesday 041109

For time:

Run 800 meters

10 rounds of the couplet:

Knees to elbows, 10 reps

Hug-a-twinky, 10 reps

Run 800 meters

"Isabel"

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Monday 041101

Five rounds for time of:

Deadlift 225 pounds, 15 reps

15 Ring Dips

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight

Bench press: bodyweight

Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 040718 and 030705