For time: Back Squat 20 reps Run 800 meters Back Squat 15 reps Run 800 meters Back Squat 10 reps Run 800 meters Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438 … [Read more...] about Tuesday 030708
Main Site Daily WODs
Wednesday 030709
Deadlift 5-5-5-5-5-5-5 reps … [Read more...] about Wednesday 030709
Thursday 030710
For thirty minutes: Five pull-ups Five ring dips 15 Sit-ups … [Read more...] about Thursday 030710
Saturday 030712
Inman Mile From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight … [Read more...] about Saturday 030712
Friday 030704
Complete 30 rounds: Left leg squat Right leg squat Muscle-up Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front. … [Read more...] about Friday 030704
Saturday 030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1.5 x bodyweight Bench press: bodyweight Clean: .75 x bodyweight Set up three bars and storm through for time. Post time to comments. … [Read more...] about Saturday 030705
Sunday 030706
Complete 10 rounds of: 5 Handstand Push-ups 5 “L” Pull-ups Handstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments. … [Read more...] about Sunday 030706
Monday 030630
Clean and Jerk 15-12-9 reps Rest overhead, at rack, or at bottom, but not at ground - touch and go only! Use the same load for all three sets. Post load to comments. … [Read more...] about Monday 030630
Tuesday 030701
For time: 5 X Rope Climb (5 distinct ascents) 10 Handstand push-ups 4 X Rope climb 8 Handstand push-ups 3 X Rope climb 6 Handstand push-ups 2 X Rope climb 4 Handstand push-ups 1 X Rope climb 2 Handstand push-ups … [Read more...] about Tuesday 030701
Wednesday 030702
75 Sit-ups 65-Pound Tabata Front Squat 75 Sit-ups Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals. … [Read more...] about Wednesday 030702