Main Site Daily WODs

Wednesday 040512

5 rounds of:

Bench press 135 pounds, max reps

Pull-up, max reps

Rest 2 minutes

Thursday 040513

4 rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

Saturday 040515

For time:

200 Squats

20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.

Sunday 040516

5 rounds for time of:

Squat snatch 65 pounds, 1 rep

Overhead squat 65 pounds, 10 reps

Squat snatch 65 pounds, 1 rep

Overhead squat 65 pounds, 10 reps

400 meter run

Friday 040507

Deadlift 3-3-3-3-3 reps

Five triples. Post loads to comments.

Saturday 040508

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

35 Squats

25 Push-ups

Sunday 040509

Complete five rounds for time of:

Run 400 meters

Power clean 95 pounds, 21 reps

15 pull-ups

Monday 040503

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:

Squats

Sit-ups

Push-ups

Tuesday 040504

Five rounds for time of:

Run 400 meters

15 Pull-ups

15 reps, 75 pound overhead squat

Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.

Wednesday 040505

Run 5 K