Main Site Daily WODs

Saturday 040904

Sunday 040829

Complete as many rounds as possible in 20 minutes of:

95-pound Hang squat clean, 15 reps

12 Ring dips

21 Sit-ups

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 040414 and 040108.

Wednesday 040825

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Friday 040827

7 rounds for time of:

45-pound barbell snatch, 4 reps

Overhead squat, 4 reps

Overhead walking lunge, 4 steps

21 Sit-ups

Saturday 040828

For 15 minutes:

30 seconds of pull-ups

30 seconds of rest

Repeat.

Saturday 040821

Complete as many rounds as possible in 20 minutes of:

Bodyweight bench press, 12 reps

10 Pull-ups

Monday 040823

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Tuesday 040824

Five rounds for time of:

95-pound hang squat clean, 21 reps

Run 400 meters

Thursday 040819

For twenty minutes:

Squat two minutes

Muscle-up two minutes

For any round in which you cannot do muscle-ups, do pull-ups and dips in even quantities. Post score to comments as total number of squats and total number of muscle-ups.