Main Site Daily WODs

Monday 040816

Overhead Squat 5-5-5-5-5-5-5

Tuesday 040817

For time:

21 Hip/Back Extensions

Run 400 meters

18 Hip/Back Extensions

Run 400 meters

15 Hip/Back Extensions

Run 400 meters

12 Hip/Back Extensions

Run 400 meters

9 Hip/Back Extensions

Run 400 meters

6 Hip/Back Extensions

Run 400 meters

3 Hip/Back Extensions

Run 400 meters

Use the snake motion depicted. No momentum.

Thursday 040812

How many rounds in 20 minutes of:

L-hold 60 seconds

15 knees to elbows

15 reverse hyper extensions

15 sit-ups

15 back extensions

Wednesday 040811

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Friday 040813

Five rounds for time:

Run 400 meters

95-pound barbell thruster, 21 reps

"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Sunday 040808

"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".

Wednesday 040804

75 Sit-ups

Squat snatch 5-5-5-5-5-5-5 reps

75 Sit-ups