Main Site Daily WODs

For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups

Select either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.

Wod Type: Main Site Daily WODs

Movements: Pull-Up Push Press Snatch

Pull-Up Wods Push Press Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Thursday 030814

Thursday 030814

Run 5K

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Run/Running

Run/Running Wods

Competitions:

Source: www.crossfit.com

Saturday 030809

Saturday 030809

Three rounds for time:
Run 400 meters
1Â½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Wod Type: Main Site Daily WODs

Movements: Pull-Up Run/Running

Pull-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Sunday 030810

Sunday 030810

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.

The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!

Rest as needed between sets. Post load to comments.

Wod Type: Main Site Daily WODs

Movements: Back Squat Clean Front Squat Overhead Squat Push Press

Back Squat Wods Clean Wods Front Squat Wods Overhead Squat Wods Push Press Wods

Competitions:

Source: www.crossfit.com

Thursday 030807

Thursday 030807

Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dips

Take your dips to muscle-up depth. Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Clean Dip/Ring Dip/Tricep Dip Muscle-Up

Clean Wods Dip/Ring Dip/Tricep Dip Wods Muscle-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 030802

Saturday 030802

Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.

Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).

Repeat Tabata jump interval.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat

Air Squat Wods

Competitions:

Source: www.crossfit.com