Main Site Daily WODs

Sunday 040711

5 rounds for time of:

25 hip/back extensions

25 reverse hypers

25 seconds of face-down arch rocks

Monday 040712

For time:

21 L-pull-ups

20 One legged squats, alternating legs

18 L-pull-ups

16 One legged squats, alternating legs

15 L-pull-ups

12 One legged squats, alternating legs

12 L-pull-ups

8 One legged squats, alternating legs

Thursday 040708

Five rounds for time:

25 knees to elbows

25 sit-ups

25 seconds L-Sit

Saturday 040703

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Sunday 040704

Five rounds, 50-40-30-20 and 10 reps for time of:

Push-ups

Sit-ups

"Fran"

"Fran"

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

95-pound Thruster

Pull-ups

Wednesday 040707

For time:

Row 1000 meters

Hang squat clean 115 pounds, 21 reps

21 Ring dips

Row 750 meters

Hang squat clean 115 pounds, 15 reps

15 Ring dips

Row 500 meters

Hang squat clean 115 pounds, 9 reps

9 Ring dips

Tuesday 040629

How many rounds in 20 minutes of:

Walking lunge 50 ft.

5 Handstand push-ups

Wednesday 040630

Row 5K

Friday 040702

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