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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
Kevin Macy
did the
5 rounds of:
  • Air squat
    50 reps
  • Tuck jump
    12 reps
  • Wall ball (5kgs/11lbs)
    9 reps
in a time of 21 mins 39 secs
brad heffron
did the
5 rounds of:
  • Running
    200 meters
  • Tuck jump
    12 reps
  • Wall ball (5kgs/11lbs)
    21 reps
in a time of 12 mins 53 secs
Nate Wei
did the
5 rounds of:
  • Air squat
    40 reps
  • Box jump
    9 reps
  • Wall ball (10kgs/22lbs)
    12 reps
in a time of 14 mins 35 secs
Sergio Herrera Varela
did the
5 rounds of:
  • Air squat
    55 reps
  • Box jump
    15 reps
  • Wall ball (10kgs/22lbs)
    15 reps
in a time of 23 mins 12 secs
"mejor de lo que me esperaba..."
photo
Paul
Knopp
did the
5 rounds of:
  • Air squat
    60 reps
  • Box jump
    18 reps
  • Wall ball (10kgs/22lbs)
    15 reps
in a time of 16 mins 25 secs
Jeroen Bont
did the
5 rounds of:
  • Air squat
    50 reps
  • Box jump
    12 reps
  • Thruster
    with 10 Kgs / 20 lbs
    30 reps
in a time of 1 min 47 secs
photo
Larry
Parazine
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    9 reps
  • Wall ball (10kgs/22lbs)
    12 reps
in a time of 14 mins 25 secs
photo
Paul
Knopp
did the
5 rounds of:
  • Running
    200 meters
  • Tuck jump
    15 reps
  • Wall ball (10kgs/22lbs)
    18 reps
in a time of 10 mins 26 secs
Kevin Macy
did the
5 rounds of:
  • Running
    200 meters
  • Tuck jump
    9 reps
  • Wall ball (5kgs/11lbs)
    9 reps
in a time of 14 mins 0 secs
Examples of individualized versions
Version 1 of 12
Complete 5 rounds of the following as fast as you can
  • Running ??? meters
  • Box jump ??? reps
  • 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.

alarm_on

Average completion time

20 minutes

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
  • Air squat ??? reps
  • Box jump ??? reps
  • 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.

alarm_on

Average completion time

16 minutes

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
  • Air squat ??? reps
  • Tuck jump ??? reps
  • Wall ball (10kgs/22lbs) ??? reps
alarm_on

Average completion time

16 minutes

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
  • Air squat ??? reps
  • Tuck jump ??? reps
  • Wall ball (5kgs/11lbs) ??? reps
alarm_on

Average completion time

22 minutes

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
  • Air squat ??? reps
  • Tuck jump ??? reps
  • Thruster ??? reps with ??? Kgs / ??? lbs
alarm_on

Average completion time

22 minutes

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
  • Air squat ??? reps
  • Box jump ??? reps
  • 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.

alarm_on

Average completion time

18 minutes

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
  • Air squat ??? reps
  • Box jump ??? reps
  • 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.

alarm_on

Average completion time

13 minutes

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
  • Running ??? meters
  • Tuck jump ??? reps
  • Wall ball (10kgs/22lbs) ??? reps
alarm_on

Average completion time

11 minutes