Main Site Daily WODs

Good mornings 5-5-3-3-1-1 reps
Rest
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good mornings
Rest
Dips, max reps in 2 minutes
Rest
Dips, max reps in 90 seconds
Rest
Dips, max reps in 60 seconds

Notes:
1. The idea is to not hurry through the opening Good Mornings
and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.

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

Movements: Dip/Ring Dip/Tricep Dip

Dip/Ring Dip/Tricep Dip Wods

Competitions:

Source: www.crossfit.com

Friday 021108

Friday 021108

Push press 15-10-5-3-3-3 reps
Rest
Push press, 2 minutes

Notes:
1. Start very light, work to heavy.
Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as
load increases and reps decrease.
3. Final effort is with plateless bar.
Looking for max heart rate. Don't stop.

Wod Type: Main Site Daily WODs

Movements: Push Press

Push Press Wods

Competitions:

Source: www.crossfit.com

Sunday 021110

Sunday 021110

Wall Ball, 1 minute
Rest
Three to five round for time of:
3 Rope climbs
10 Power Cleans
Rest
Wall Ball, 1 minute

Wod Type: Main Site Daily WODs

Movements: Clean Rope Climb Wall Ball Shot

Clean Wods Rope Climb Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Sunday 021103

Sunday 021103

Two rounds for time of:
Tabata Squat
Handstand walk, 4 minutes

Note: If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.

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

Movements: Air Squat Handstand Walk

Air Squat Wods Handstand Walk Wods

Competitions:

Source: www.crossfit.com

Monday 021104

Monday 021104

For time:
15 Snatch
15 Knees to elbows
10 Snatch
10 Snatch
15 Knees to elbows
5 Snatch
5 Snatch
5 Snatch
15 Knees to elbows

Wod Type: Main Site Daily WODs

Movements: Snatch Toes-to-Bar/Knees-to-Elbows

Snatch Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Wednesday 021106

Wednesday 021106

For time:
15 Back Extension
Rope climb
20 Push-ups
Rope climb
25 Sit-ups
Rope climb

Notes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Push-Up Rope Climb Sit-Up

Back Extension/Hip Extension Wods Push-Up Wods Rope Climb Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com