Main Site Daily WODs

Monday 040712

For time:

21 L-pull-ups

20 One legged squats, alternating legs

18 L-pull-ups

16 One legged squats, alternating legs

15 L-pull-ups

12 One legged squats, alternating legs

12 L-pull-ups

8 One legged squats, alternating legs

Saturday 040703

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Sunday 040704

Five rounds, 50-40-30-20 and 10 reps for time of:

Push-ups

Sit-ups

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

Wednesday 040707

For time:

Row 1000 meters

Hang squat clean 115 pounds, 21 reps

21 Ring dips

Row 750 meters

Hang squat clean 115 pounds, 15 reps

15 Ring dips

Row 500 meters

Hang squat clean 115 pounds, 9 reps

9 Ring dips

Tuesday 040629

How many rounds in 20 minutes of:

Walking lunge 50 ft.

5 Handstand push-ups

Wednesday 040630

Row 5K

Friday 040702

Deadlift 3-2-2-2-1-1-1-1-1 reps

"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.

"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. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 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."