Workout of the Day (WOD)

Saturday 130608

“Six Max Efforts”

Event 1: Row – 3 minutes – max calories
3 min rest
Event 2: Deadlift (275#/185#) – 3 minutes – max reps
3 min rest
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps
3 min rest
Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

Post results to responses.

Compare to March 20, 2010.

Friday 130607

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to responses.

Compare to January 11, 2013.

Thursday 130606

5 Rounds for max rep lunges of:

2 Minutes to complete:

10 Burpees

Max rep front rack alternating lunges with remaining time (Men 135 lbs, Women 95 lbs)

1 Minute rest

Post lunge reps to responses.

Wednesday 130605

“Nicolette”

For time:

400 Meter run

50 Kettlebell  swings (Men 55 lbs, Women 35 lbs)

40 Box Jumps (Men 24″ box, Women 20″ box)

30 Walking lunge steps

20 Pull-ups

10 Push press (Men 135 lbs, Women 85 lbs)

400 Meter run

10 Push press

20 Pull-ups

30 Walking lunge steps

40 Box jumps

50 Kettlebell swings

400 Meter run

Post time to responses.

Compare to June 5, 2010.

Tuesday 130604

“Diane”

21-15 & 9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups

Post time to responses.

Compare to September 28, 2012.