Main Site Daily WODs

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

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.