Main Site Daily WODs

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

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

Saturday 041120

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

Squat Clean 3/4 bodyweight, 15 reps

25 Double unders

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