Main Site Daily WODs

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

Saturday 040501

3 rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

"Diane"

"Diane"

21-15- and 9 rep rounds for time of:

Deadlift 225

Handstand push-ups

Can you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.

Friday 040430

20 rounds of:

5 pull-ups

10 push-ups

15 air squats

Sunday 040425

5 minutes of double unders

5 minutes of 95 lb clean and push jerk

3 minutes of double unders

3 mintutes of 95 lb clean and push jerk

1 minute of double unders

1 minute of 95 lb clean and push jerk

Monday 040426

5 rounds for time of:

5 muscle-ups

10 overhead squats

Tuesday 040427

Run 1600 meters

50 sit-ups

50 back extensions

Run 800 meters

25 sit-ups

25 back extensions

Run 400 meters

15 sit-ups

15 back extensions

Wednesday 040421

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:

Toes through rings

Wall Ball

Reverse hip extension

Burpees

Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.