Main Site Daily WODs

Monday 040202

Four rounds for time of:

Run 400 meters

50 Squats

Friday 040130

Five rounds for time of:

Run 400 meters

21 Sit-ups

21 Back/hip extensions

Sunday 040201

7 rounds, for total reps, with 60 second at each exercise:

95-pound Thruster

Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may. Post total reps to comments.

Sunday 040125

For twenty minutes:

30-foot rope climb

25 push-ups

Monday 040126

For twenty minutes:

Run 400 meters

35-pound dumbbell thruster, 21 reps

Wednesday 040128

Five rounds for time of:

Run 400 meters

95 pound hang squat clean 15 reps

Thursday 040129

Five rounds for time of:

20 Pull-ups

30 Push-ups

"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