Main Site Daily WODs

Monday 040308

Complete 5 rounds for time of:

Hang squat clean/Push jerk 95 pounds, 15 reps

Run 400 meters

Thursday 040304

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Friday 040305

Row 2K

Thursday 040226

Tabata push-up

Run 800 meters

Tabata sit-ups

Run 800 meters

Tabata jumping pull-ups

Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.

Friday 040227

Back squats

5-3-3-2-2-2-1-1-1-1 reps

Rock bottom! Post loads to comments.

Sunday 040229

How many rounds can you complete in 20 minutes of:

95 lb Push Jerk x 15 reps

30 Air squats

Saturday 040221

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster

Pull-ups

"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.

Sunday 040222

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

2 pood Kettlebell swing

20-pound medicine ball sit-up throw

Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.

Monday 040223

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95 pound hang squat clean

Handstand push-ups

Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.