Main Site Daily WODs

Friday 041217

Run 10 K

Friday 041210

4 rounds for time of:

20 inch Box jump, 30 reps

30 push-ups

1.5 pood Kettlebell swing, 30 reps

30 pull-ups

30 Wallball shots, 20 pound ball

Saturday 041211

Push Press 3-2-2-2-1-1-1-1-1 reps

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)

12 Pull-ups

Tuesday 041214

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

Clean 135 pounds, 10 reps

10 Handstand pushups

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Tuesday 041207

Clean 3-2-2-2-1-1-1-1-1 reps

Thursday 041209

Seven rounds of:

Overhead squats, 3 reps

10 Knees to elbows

"Jonesworthy"

"Jonesworthy"

6 rounds for time of:

Squat 80-64-50-32-16-8 reps

1.5 pood Kettlebell swing 40-32-25-16-8-4 reps

Pull-ups 20-16-12-8-4-2 reps

"Nancy"

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps