For time: 10 Power clean 500 meter Row 7 Power clean 500 meter Row 5 Power clean 500 meter Row 3 Power clean Notes: Can you Powerclean at bodyweight and row sub 1:30 500's? … [Read more...] about Wednesday 021009
Main Site Daily WODs
Thursday 021010
Back squat 5-3-1 reps Deadlift 5-3-1- reps Bench press 5-3-1 reps Rankings are based on total weight divided by body weight. … [Read more...] about Thursday 021010
Friday 021011
Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete. … [Read more...] about Friday 021011
Saturday 021005
Clean and Jerk 15-12-9 reps Snatch 15-12-9 reps Climb a thousand to two thousand foot climb on your mountain bike or road bike. … [Read more...] about Saturday 021005
Sunday 021006
Back extension 15-15-15 reps Thruster 20-15-10 reps 1000 meter Row Notes: Back extensions are Snake or wave up Thrusters max weight each set … [Read more...] about Sunday 021006
Monday 021007
Three rounds for time of: 15 Deadlift: Body weght 500 meter Row … [Read more...] about Monday 021007
Thursday 021003
2000 meter Row Rest for 2000 meter time 1000 meter Row Rest for 1000 meter time 500 meter Row or 800 meter Run Rest for 800 meter time 400 meter Run Rest for 400 meter time 200 meter Run … [Read more...] about Thursday 021003
Friday 021004
"The ambitious will always be first in the crowd; he presseth forward, he looketh not behind him. More anguish is it to his mind to see one before him, than joy to leave thousands at a distance." Akhenaton (1375 BC, Egyptian King, Monotheist) Paleo Diet recipes: [http://www.panix.com/~paleodiet/list/ Cool! ](http://www.panix.com/~paleodiet/list/ Cool! ) … [Read more...] about Friday 021004
Tuesday 021001
Squat with weight 20-10-5-3-1- reps Then, Three rounds each for time of: Three minute stand on bike at 70 rpm 2 Rope climb 20 Sit-ups 15 Back extensions … [Read more...] about Tuesday 021001
Wednesday 021002
Kettlebelll Swing, 1 minute Glute-ham develop sit-up, 1 minute Rest Perfrom 3-5 rounds for time of: 10 Thruster 12 L-Pull-ups Rest Glute-ham develop sit-up, 1 minute Kettlebelll Swing, 1 minute … [Read more...] about Wednesday 021002