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.

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

Monday 041011

For time:

Run 800 meters

Deadlift 75 pounds, 30 reps

Run 800 meters

Hang squat clean 75 pounds, 30 reps

Run 800 meters

Front squat 75 pounds, 30 reps

Run 800 meters

Split jerk 75 pounds, 30 reps

Tuesday 041012

For time:

Run 800 meters

7 rounds of the couplet:

135 pound Push jerk, 7 reps, and

15 Pull-ups

Run 800 meters