Main Site Daily WODs

Friday 040430

20 rounds of:

5 pull-ups

10 push-ups

15 air squats

Saturday 040501

3 rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

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.

Thursday 040422

Five rounds for max reps of:

Body weight bench press

Pull-ups

Friday 040423

Complete 5 rounds for time:

Run 400 meters

50 Squats

Thursday 040415

Run or row 10K

Saturday 040417

Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:

Handstand push-ups

Ring dips