Main Site Daily WODs

Sunday 041003

Three rounds for time of:

Deadlift 185X10

Run 400 meters

21 Pull-ups

Monday 041004

Push-jerk 3-2-2-2-1-1-1-1-1 reps

Wednesday 041006

Clean & Jerk 3-2-2-2-1-1-1-1-1 reps

Thursday 041007

For time:

Run 800 meters

Wall-Ball, 150 shots, 20-pound ball

Run 800 meters

Saturday 041002

Three rounds for time of:

Dumbbell overhead walking lunge, 100 ft.

21 Pull-ups

Use 20, 30, or 40 pound dumbbells for lunges.

"Barbara"

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 030927 and 040121.

Sunday 040926

Run 10K

Tuesday 040928

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Wednesday 040929

Hang power clean 3-2-2-2-1-1-1-1-1

Wednesday 040922

Five rounds for time of:

Run 400 meters

21 Sit-ups

21 Back Extensions

21 Knees to elbows