Main Site Daily WODs

"Elizabeth"

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Monday 040628

For time:

30 Pull-ups - 60 Squats

25 Pull-ups - 50 Squats

20 Pull-ups - 40 Squats

15 Pull-ups - 30 Squats

10 Pull-ups - 20 Squats

5 Pull-ups - 10 Squats

"Grace"

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Sunday 040620

Row 1000 meteres

Kettbell swing 50 reps, 1.5 pood

25 Sit-ups

Row 750 meters

Kettlebell swing 40 reps, 1.5 pood

20 Sit-ups

Row 500 meters

Kettlebell swing 30 reps, 1.5 pood

15 Sit-ups

Monday 040621

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

Thursday 040617

Snatch 3-2-2-2-1-1-1-1-1 reps

Friday 040618

8 rounds of:

Run 400 meters

Rest 90 seconds

Sunday 040613

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Monday 040614

Five rounds for time of:

Deadlift 7 reps

Ring dip 10 reps