Main Site Daily WODs

Monday 040531

Rounds of 21-18-15-12-9-6 and 3 reps of:

Kettlebell swing 1 1/2 pood

Medicine ball sit-up throw 20 pounds x 10 feet

Medicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.

Tuesday 040525

Complete as many rounds in 20 minutes as you can of:

Row 250 meters

Sumo deadlift highpull 95 pounds, 21 reps

Pull-ups 15 reps

Thursday 040527

5 rounds of:

Wall ball 50 shots with 20 pound ball

L-Pull-ups 15 reps

Friday 040528

Power clean 21 reps

Run 800 meters

Power clean 15 reps

Run 800 meters

Power clean 9 reps

Friday 040521

Run 5K

Sunday 040523

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps

Bench press 135 pounds, 10 reps

Push press 95 pounds, 15 reps

Dips 20 reps

Monday 040524

Back squat 3-2-2-2-1-1-1-1-1 reps

Monday 040517

Complete as many rounds in 20 minutes as you can of:

5 Muscle-ups

50 Squats

Wednesday 040519

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

Thursday 040520

6 rounds, 21-15-12-9-6- and 3 reps, for time, of:

Pull-ups

Back Squat 95 pounds

Shoulder press 95 pounds

Sit-up

Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.