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< 2013.05.12
Monday 2013.05.13 - Kelly
Click the calendar icon to select another day's mainsite WOD:
2013.05.14 >
Step 1 of 2

Please select the equipment available to you and then click "Next"

Barbell
Barbell
Area to run
Area to run
10kg/22lbs medicine ball
10kg/22lbs medicine ball
Jump box (60cm)
Jump box (60cm)
5kg/11lbs medicine ball
5kg/11lbs medicine ball
They already completed this WOD
Ken Hubble
did the
5 rounds of:
  • Running
    200 meters
  • Tuck jump
    18 reps
  • Wall ball (5kgs/11lbs)
    27 reps
in a time of 28 mins 0 secs
photo
Stephen
Hogg
did the
5 rounds of:
  • Air squat
    50 reps
  • Box jump
    12 reps
  • Wall ball (5kgs/11lbs)
    27 reps
in a time of 31 mins 5 secs
"Only did 3 rds, scaled time for rest."
photo
Roger
Bell
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    21 reps
  • Wall ball (5kgs/11lbs)
    21 reps
in a time of 18 mins 10 secs
"3 rounds: .25 miles, 21 box jumps, 15 wall balls 20# ball"
Gene Breau
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    18 reps
  • Wall ball (10kgs/22lbs)
    12 reps
in a time of 22 mins 15 secs
Jose Rodrigues
did the
5 rounds of:
  • Air squat
    50 reps
  • Tuck jump
    12 reps
  • Wall ball (5kgs/11lbs)
    9 reps
in a time of 11 mins 25 secs
Nate Wolf
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    15 reps
  • Wall ball (10kgs/22lbs)
    9 reps
in a time of 12 mins 37 secs
Brad Strickland
did the
5 rounds of:
  • Running
    100 meters
  • Tuck jump
    12 reps
  • Wall ball (5kgs/11lbs)
    15 reps
in a time of 10 mins 21 secs
"Began with bench 5-65, 5-80, 3-95, 3-110, 3-125, 3-140"
photo
Kevin
Thibeault
did the
5 rounds of:
  • Air squat
    50 reps
  • Tuck jump
    12 reps
  • Wall ball (5kgs/11lbs)
    15 reps
in a time of 22 mins 35 secs
photo
Jason
Costanzo
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    21 reps
  • Wall ball (10kgs/22lbs)
    15 reps
in a time of 15 mins 55 secs
Examples of individualized versions
Version 1 of 12
Complete 5 rounds of the following as fast as you can:
1. Running ??? meters
2. Box jump ??? reps
3. Wall ball (10kgs/22lbs) ??? reps
Perfom the prescribed number of reps on the Box jump if you use a 24" box. You can also use a 20" box, in which case you should multiply the number of reps by 1.5. Multiply the number of reps by 2, if you use a 16" box.
Version 2 of 12
The original mainsite WOD was modified for you because you don't have a place to run.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Box jump ??? reps
3. Wall ball (10kgs/22lbs) ??? reps
Perfom the prescribed number of reps on the Box jump if you use a 24" box. You can also use a 20" box, in which case you should multiply the number of reps by 1.5. Multiply the number of reps by 2, if you use a 16" box.
Version 3 of 12
The original mainsite WOD was modified for you because you don't have a place to run and you don't have a jump box.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Tuck jump ??? reps
3. Wall ball (10kgs/22lbs) ??? reps
Version 4 of 12
The original mainsite WOD was modified for you because you don't have a place to run and you don't have a jump box and you don't have a 10kg/20lb wall ball, or because of your skill level in the Wall ball.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Tuck jump ??? reps
3. Wall ball (5kgs/11lbs) ??? reps
Version 5 of 12
The original mainsite WOD was modified for you because you don't have a place to run and you don't have a jump box and you don't have a wall ball.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Tuck jump ??? reps
3. Thruster ??? reps with ??? Kgs / lbs
Version 6 of 12
The original mainsite WOD was modified for you because you don't have a place to run and you don't have a 10kg/20lb wall ball, or because of your skill level in the Wall ball.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Box jump ??? reps
3. Wall ball (5kgs/11lbs) ??? reps
Perfom the prescribed number of reps on the Box jump if you use a 24" box. You can also use a 20" box, in which case you should multiply the number of reps by 1.5. Multiply the number of reps by 2, if you use a 16" box.
Version 7 of 12
The original mainsite WOD was modified for you because you don't have a place to run and you don't have a wall ball.
Complete 5 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Box jump ??? reps
3. Thruster ??? reps with ??? Kgs / lbs
Perfom the prescribed number of reps on the Box jump if you use a 24" box. You can also use a 20" box, in which case you should multiply the number of reps by 1.5. Multiply the number of reps by 2, if you use a 16" box.
Version 8 of 12
The original mainsite WOD was modified for you because you don't have a jump box.
Complete 5 rounds of the following as fast as you can:
1. Running ??? meters
2. Tuck jump ??? reps
3. Wall ball (10kgs/22lbs) ??? reps