Main Site Daily WODs

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

"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.