On the rower how long can you keep your average 500-meter pace at 2:00 or below? Notes: 1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window. 2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can. 3) Note the time at which you show 2:01 or higher. 4) Twenty minutes is good. Thirty is great. 5) If you … [Read more...] about Saturday 010818
Main Site Daily WODs
Thursday 010816
50 Sit-ups 26 inch Box Jump, 25 reps Jump Rope "Double Unders", 1 minute Deadlift, Bodyweight 18-15-12 and 9 reps Jump Rope "Double Unders", 1 minute 26 inch Box Jump, 25 reps 50 Sit-ups Notes: 1) If you can't "double under" then jump hard and fast for 3 minutes. 2) Rest as little as possible. 3) Can you do this in ten minutes? How about fifteen? Twenty? … [Read more...] about Thursday 010816
Tuesday 010814
For time: 5 Knees to Elbows 15 Clean and Jerks 10 Knees to Elbows 10 Clean and Jerk s 15 Knees to Elbows 5 Clean and Jerks 20 Knees to Elbows Notes: 1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging. The benefit here is tied to the deliberateness of your efforts. 2. It may take more than one set to complete the required number of reps for each knee … [Read more...] about Tuesday 010814
Wednesday 010815
Three rounds for time of: Walking Lunge 50 steps 50 Push-up 4 "L"-Rope Climb Notes: 1. Lunge requires trailing knee to "kiss" the ground on each step. 2. Push-ups only count if body is perfectly straight and chest comes to ground. 3. L-Rope climb is a rope climb with your legs straight out in front of you. … [Read more...] about Wednesday 010815
Friday 010810
For time: 1/3 bodyweight Snatch, 25-20-15 reps Note: 1) Note time to completion for all three sets. 2) No rest during set. 3) "Touch and go" at ground. … [Read more...] about Friday 010810
Satuday 010811
Row 3 X 1,000 meters. Note: 1) Rest as needed between efforts. 2) Good times would be a 3:15, 3:20, and 3:25 for a 3:20 average … [Read more...] about Satuday 010811
Monday 010813
Three rounds for time of: Bike Sprint; 2 minutes 20 Pull-ups 20 Dips. Rest 2 minutes. Notes: 1. Go as hard and fast as you can on the bike sprint. 2. Do as many of the pull-ups and dips as you can without assistance. 3. Absolutely no break until the dips are completed. … [Read more...] about Monday 010813
Wednesday 010808
Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3. Add the three scores from each effort for a total score for the workout. 4. 60 is a good score … [Read more...] about Wednesday 010808
Thursday 010809
Five rounds for time of: Body weight Bench press; 12 reps 12 Pull-ups … [Read more...] about Thursday 010809
Monday 010806
Three rounds for time: Body weight Deadlift, 15 reps Row 500 meters … [Read more...] about Monday 010806