Main Site Daily WODs

"Barbara"

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 030927.

"Diane"

"Diane"

For time:

21-15- and 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. 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."

Saturday 040117

Run 5K

Sunday 040118

For time:

75 Sit-ups

150 Squats

75 Sit-ups

"Gwen"

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

Compare to 030525, 030630, 030801, 030902, and 030922.

Monday 040112

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

Tuesday 040113

Five rounds for time of:

30 Wall-ball shots

15 Pull-ups

Wednesday 040114

For time:

Run 800 meters

Squat Clean 50 reps

Run 800 meters

Friday 040116

21-15- and 9 reps of:

Bench press 135 lbs

Pull-ups

"Elizabeth"

"Elizabeth"

21-15-and 9 reps of:

Clean 135 pounds

Ring Dips