Main Site Daily WODs

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."

"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.

Saturday 040117

Run 5K

Sunday 040118

For time:

75 Sit-ups

150 Squats

75 Sit-ups

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