Main Site Daily WODs

Saturday 040612

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

Sunday 040606

Overhead squat 3-2-2-2-1-1-1-1-1 reps

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

"Tabata This!"

"Tabata This!"

Tabata Row

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. Unit for the row is "calories."

Tuesday 040601

10 rounds for time of:

10 Pull-ups

10 Ring dips

Wednesday 040602

Deadlift 3-2-2-2-1-1-1-1-1 reps

Friday 040604

Five rounds for time of:

Hang squat clean 135 pounds, 10 reps

Handstand push-ups 10 reps

Saturday 040605

Complete as many rounds in 30 minutes as you can of:

Run 400 meters

10 L-Pull-ups

15 Back Extension with 25 pound plate

20 Sit-ups with 25 pound plate

Saturday 040529

For time:

50 Push-ups

Row 1000 meters

30 Push-ups

Row 1000 meters

20 Push-ups

Monday 040531

Rounds of 21-18-15-12-9-6 and 3 reps of:

Kettlebell swing 1 1/2 pood

Medicine ball sit-up throw 20 pounds x 10 feet

Medicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.