Five rounds for time of: 25 Squats 10 Pull-ups 10 Dips Submit time and level of assistance for pull-ups and dips. If assisted, keep assistance at same level throughout workout. Total time and assistance amount is excellent indicator of your overall fitness. Rush through! … [Read more...] about Saturday 010512
Main Site Daily WODs
Monday 010514
Five sets of Dips. Total the five sets. Then... Three rotations for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20" box jump, 15 reps … [Read more...] about Monday 010514
Tuesday 010515
5 Sets of pull-ups. Fast-slow-fast-slow-fast. The fast ones are fast and sloppy; the slow ones are excruciatingly perfect. This is, of course, high rep and low rep, alternating. The following circuit contains three elements and is a powerful whole body workout. Each element is 45 seconds with a fifteen second rotation (not one second more or you start over). Make five … [Read more...] about Tuesday 010515
Monday 010507
Muscle snatch 15-12-9 reps with same load and 1 minute between sets. Five supersets of back extension and sit-ups. Make each exercise slow and tough. Add weight to back extension if ready. Go SLOWLY! Muscle snatch 15-12-9 reps with same load and 1 minute between sets. The muscle snatch is a snatch without the dive under the bar. The idea is to deadlift and as you pass the … [Read more...] about Monday 010507
Tuesday 010508
Time five muscle-ups and 50 box jumps on 20" plyo box. Stretch/rest 20 minutes. Time five muscle-ups and 50 box jumps on 20" plyo box. We're interested in both times and decay rate from first to second effort. If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, … [Read more...] about Tuesday 010508
Wednesday 010509
Warm-up with about ten minutes of EASY rowing. Then... Row a 1K for time. Submit time. Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets … [Read more...] about Wednesday 010509
Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique. Max heart rates are readily available here. For you fighters, this is a fight. Bike a fast mile Sit-ups Back extension Max set of pull-ups Bench press @ … [Read more...] about Thursday 010510
Friday 010511
Three rounds for time of: Row 500 meters Back extension/sit-up, high rep Deadlift 5 reps Rest … [Read more...] about Friday 010511
Wednesday 010502
Deadlift 5-4-3-2-1 reps (total weight) Rest 5 minutes Box jump (20" box) 50 reps in 2 minutes (record time) Rest 5 minutes Row 1000 meters (record time) Submit deadlift total weight, 50 jump time, and 1K row time. … [Read more...] about Wednesday 010502
Thursday 010503
Bike hard for ten minutes. (Record distance) Rest three minutes One set of pull-ups followed immediately by bench press at body weight. Rest one minute Second set of pull-ups followed immediately by bench press at body weight. Rest one minute Third set of pull-ups followed immediately by bench press at body weight. Rest two minutes "Wall Ball" drill for two minutes, attempt 50 … [Read more...] about Thursday 010503