Main Site Daily WODs

Sunday 040314

Run or row 10K

Tuesday 040316

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch

40 Squats

30 Sit-ups

20-Push-ups

10 Pull-ups

Tuesday 040309

How many muscle-ups can you do in 20 minutes?

If you don�' have rings or a muscle-up, do as many pull-ups and dips as you can, in parcels of 7 pull-ups followed by 7 dips, in twenty minutes. Post results to comments.

Wednesday 040310

Three rounds for time of:

Run 800 meters

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Friday 040312

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

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.

Saturday 040306

For time:

20 Handstand push-ups

40 Pull-ups

10 Handstand push-ups

20 Pull-ups

5 Handstand push-ups

10 Pull-ups

Handstand push-ups are off ground and nose to ground.

Monday 040308

Complete 5 rounds for time of:

Hang squat clean/Push jerk 95 pounds, 15 reps

Run 400 meters

Thursday 040304

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Friday 040305

Row 2K