Main Site Daily WODs

Thursday 041202

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

Thursday 041125

Run 10 K

The steeper the better.

Saturday 041127

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

Run 400 meters

Deadlift 155 pounds, 21 reps

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

Tuesday 041123

3 rounds for time of:

Run 100 meters

50 Squats

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Back extensions

Wednesday 041124

Overhead Squat 3-2-2-2-1-1-1-1-1 reps

Saturday 041120

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

Squat Clean 3/4 bodyweight, 15 reps

25 Double unders

Wednesday 041117

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Friday 041119