Main Site Daily WODs

Monday 041101

Five rounds for time of:

Deadlift 225 pounds, 15 reps

15 Ring Dips

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight

Bench press: bodyweight

Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 040718 and 030705

Saturday 041030

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

5 Handstand push-ups

10 One legged squats, alternating legs

15 Pull-ups

"Grace"

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 040624.

Tuesday 041026

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps

95 pound Barbell thruster

Pull-ups

Knees to elbows

Wednesday 041027

6 rounds for time of:

Run 400 meters

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Thursday 041028

Front Squat 1-1-1-1-1-1-1-1-1-1

Wednesday 041020

Five rounds for time of:

Turkish Get-up, 45 pound barbell, 21 reps

Run 400 meters

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.