Main Site Daily WODs

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Front Squat Pull-Up

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Monday 020114

Monday 020114

Complete as many rounds in 20 minutes as you can of:
15 Power cleans; 20 RM load
400 meter Run

Wod Type: Main Site Daily WODs

Movements: Clean Run/Running

Clean Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 020104

Friday 020104

Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest

Wod Type: Main Site Daily WODs

Movements: Clean Run/Running

Clean Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Monday 020107

Monday 020107

Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 reps

Notes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.

Wod Type: Main Site Daily WODs

Movements: Deadlift Run/Running

Deadlift Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Tuesday 020108

Tuesday 020108

Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.

Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.

Wod Type: Main Site Daily WODs

Movements: Muscle-Up

Muscle-Up Wods

Competitions:

Source: www.crossfit.com