Main Site Daily WODs

Monday 040614

Five rounds for time of:

Deadlift 7 reps

Ring dip 10 reps

Wednesday 040616

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

24" Box jump 30 reps

30 Pull-ups

10 Ring dips

Thursday 040610

Run 5K

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