Four rounds for time of: 2 Rope Climb 20 pound Wall-ball, 25 shots, two feet above reach, FROM DEEP SQUAT EACH REP!! 15 Muscle Snatch, catch overhead at full hip extention, not in squat, 15 reps @ 1/2 body weight 20 inch Box Jump, 20 reps … [Read more...] about Saturday 010609
Main Site Daily WODs
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts! Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight Push-press 5-3-1 reps, heroic efforts! Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick. … [Read more...] about Wednesday 010606
Monday 010604
250 meter Row 21 Powerclean; 1/3, 1/2, or 1/1 body weight 250 meter Row 5 Muscle-up 250 meter Row Pull-ups, max set 250 meter Row … [Read more...] about Monday 010604
Tuesday 010605
Run 1 mile 5 rounds for time of: 15 Back Extensions 15 Knees to Elbows 50 Thrusters from 10" box with dumbbells. Don't stop or pause; pump them out. Go as heavy as you can! … [Read more...] about Tuesday 010605
Thursday 010531
Run 400 meters Three to Five rounds of: 5 Muscle-up, 5 reps 12 Glute-ham raise Skip rope 5 minutes try not to stop … [Read more...] about Thursday 010531
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps Row 500 meters @ a 1:45/500 meter pace or greater Powerclean (from ground) same load as Sumo dead/highs X 21 reps Row 250 meters @ a 1:30/500 meter pace or greater Front Squat, same load as Sumo dead/highs on 10" box X 21 reps Yeah! Oh, you're welcome. … [Read more...] about Friday 010601
Saturday 010602
Three rounds for time: Dips, max reps Walking Lunge, 20 Steps Push-press, max reps @ 1/3 bodyweight Walking Lunge, 20 Steps Handstand Push-ups, max reps Walking Lunge, 20 Steps … [Read more...] about Saturday 010602
Tuesday 010529
Bike two minutes Muscle-snatch 10 reps (muscle snatch is snatch with no drop under, pull to overhead lockout) Pull-ups Rope climb Bike two minutes Rope climb Pull-ups Muscle-snatch 10 reps Bike two minutes … [Read more...] about Tuesday 010529
Wednesday 010530
Bike two minutes Muscle-snatch 10 reps (muscle snatch is snatch with no drop under, pull to overhead lockout) Pull-ups Rope climb Bike two minutes Rope climb Pull-ups Muscle-snatch 10 reps Bike two minutes … [Read more...] about Wednesday 010530
Saturday 010526
Five sets of Dips. Total the five sets. Then... Three rounds for time of: 10 Snatches, 1/3 body weight 10 Powercleans ,1/3 body weight 20 inch Box jump, 15 reps … [Read more...] about Saturday 010526