Main Site Daily WODs

Friday 040924

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

Saturday 040925

For time:

Run 800 meters

Rope climb 30 feet

Dumbbell Snatch balance 30 reps

Lunge 30 steps

30 Pull-ups

Dumbell Swing 30 reps

24 inch Box jump 30 reps

Rope climb 30 feet

Dumbell Push press 30 reps

Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

“Chelsea”

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. Greg Amundson has done +4.

Compare results to: 030907, 031203, 040105, and 040815.

"Gwen"

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Report load and any advances to comments.

Compare results to: 030525,030630,030801,030902, 030922, 040120, 040317 and 040715.

Saturday 040918

Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.

Tuesday 040914

How much can you get done in 20 minutes?

135 pound bench press

Rope climb

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."

Friday 040917

Three rounds for time of:

40 pound one armed Dumbbell Snatch, alternating left and right, for 30 reps

30 Pull-ups

Sunday 040912

Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?