Workout of the Day
10-9-8-7-6-5-4-3-2-1 reps for time of:
Heel-supported ring dips
Ring rows
Thrusters (95#/65#)
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Mainsite WOD
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Workout of the Day
Complete as many rounds as possible in 10 minutes of:
10 Snatch-grip overhead lunge steps (75#/55#)
10 Knees-to-elbows
10 Weighted good mornings (75#/55#)
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Mainsite WOD
Front Squat
Find your 3 rep max.
3-3-3-3-3
Workout of the Day Option 1
For time:
Row 800 meters
Run 800 meters
Row 600 meters
Run 600 meters
Row 400 meters
Run 400 meters
Row 200 meters
Run 200 meters
Compare to 160614
Workout of the Day Option 2
21-15-9 reps for time of:
Squat cleans
Burpees over the bar
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Mainsite WOD
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups
Jump to a bar at least 6 inches beyond your reach.
Workout of the Day
21-15-9 reps for time of:
Squat cleans
Burpees over the bar
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Mainsite WOD
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Workout of the Day
Weekend Team WOD!
“Team Jake”
4 separate 5-minute intervals for rounds + reps of:
115 lb./75 lb. Push press, 10 reps
10 Box jumps, 24″/20″ box
10 Kettlebell swings, 1.5 pood/1 pood
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