Main Site Daily WODs

Friday 041022

Tabata Sumo deadlift high pull, 45 pound barbell

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Saturday 041023

Run 5K

Sunday 041024

Barbell snatch, 95 pounds, 15 reps, 5 sets.

All snatches are "touch and go" at ground. No re-gripping or pausing at ground. The 95 pounds is a suggested load. Pick a weight, and if you fail, start all five sets over. Share with your friends in comments.

Monday 041018

Thruster 3-2-2-2-1-1-1-1-1 reps

Tuesday 041019

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

15 Squats

12 Push-ups

9 Pull-ups

Post rounds, and fractions of rounds, completed to comments.

Thursday 041014

For time:

75 pound Thruster, 21 reps

3 Pull-ups

75 pound Thruster, 3 reps

21 Pull-ups

75 pound Thruster, 18 reps

6 Pull-ups

75 pound Thruster, 6 reps

18 Pull-ups

75 pound Thruster, 15 reps

9 Pull-ups

75 pound Thruster, 9 reps

15 Pull-ups

75 pound Thruster, 12 reps

12 Pull-ups

Friday 041015

For time:

Row 500 meters

20 inch Box jump, 50 reps

Push-ups, 50 reps

Sit-ups, 50 reps

Jumping pull-ups, 50 reps

50 Back extension

Dips, 50 reps

1.5 pood Turkish Get-up, 20 reps, alternating arms

Saturday 041016

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

Friday 041008

Complete 10 rounds for time of:

10 Kettlebell snatches, 32k right arm

10 Kettlebell snatches, 32k left arm

10 Glute ham raises

10 Pull-ups

1 minute Jump rope

10 Sit ups

This is Josh Everett's creation. He finished in 43:36. Post your time to comments.

Sunday 041010

For time:

Run 800 meters

7 rounds of the couplet:

135 pound Hang squat clean, 7 reps, and

15 Ring dips

Run 800 meters