Main Site Daily WODs

Tuesday 040720

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

5 Muscle-ups

50 Squats

Thursday 040722

Back Squat 3-2-2-2-1-1-1-1-1 reps

Friday 040723

For time:

100 Squats

30 Box Jumps, 20 inches

30 Kettlebell swings, 1.5-pood

30 Sit-ups

30 Power cleans, 65 pounds

30 Burpees

30 Wall-ball shots, 20 pounds at 10-foot target

800 meter run

Saturday 040724

For time:

20 Pull-ups

10 Handstand push-ups

18 Pull-ups

9 Handstand push-ups

16 Pull-ups

8 Handstand push-ups

14 Pull-ups

7 Handstand push-ups

12 Pull-ups

6 Handstand push-ups

10 Pull-ups

5 Handstand push-ups

8 Pull-ups

4 Handstand push-ups

6 Pull-ups

3 Handstand push-ups

4 Pull-ups

2 Handstand push-ups

2 Pull-ups

1 Handstand push-ups

Sunday 040718

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 030705.

Wednesday 040714

Five rounds for time of:

12 Handstand push-ups

24 "Short-rope" jumps

"Gwen"

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801,030902 and 030922).

Report load and any advances to comments.

Friday 040716

For time:

Run 800 meters

30 Pull-ups

90 AirSquats

25 Pull-ups

75 Air Squats

20 Pull-ups

60 Air Squats

15 Pull-ups

45 Air Squats

Run 800 meters

Monday 040719

Run 5K

Thursday 040708

Five rounds for time:

25 knees to elbows

25 sit-ups

25 seconds L-Sit