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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
Jacob Pfeiffer
did the
5 rounds of:
  • Air squat
    65 Reps
  • Box jump
    21 Reps
  • Thruster
    with 20 Kgs / 45 lbs
    30 Reps
in a time of 23 mins 10 secs
Donny van der Meij
did the
5 rounds of:
  • Running
    200 meters
  • Tuck jump
    18 Reps
  • Thruster
    30 Reps
    with 10 Kgs / 20 lbs
in a time of 2 mins 0 secs
Noe Saga
did the
5 rounds of:
  • Air squat
    20 Reps
  • Tuck jump
    6 Reps
  • Wall ball (5kgs/11lbs)
    9 Reps
in a time of 9 mins 58 secs
Joe Danz
did the
5 rounds of:
  • Air squat
    50 Reps
  • Box jump
    12 Reps
  • Wall ball (5kgs/11lbs)
    21 Reps
in a time of 9 mins 15 secs
photo
Brian
Yount
did the
5 rounds of:
  • Running
    200 meters
  • Box jump
    12 Reps
  • Wall ball (5kgs/11lbs)
    18 Reps
in a time of 16 mins 25 secs
photo
David
Blankenship
did the
5 rounds of:
  • Air squat
    50 Reps
  • Tuck jump
    12 Reps
  • Thruster
    30 Reps
    with 15 Kgs / 35 lbs
in a time of 31 mins 22 secs
Joe Danz
did the
5 rounds of:
  • Air squat
    50 Reps
  • Tuck jump
    12 Reps
  • Wall ball (10kgs/22lbs)
    6 Reps
in a time of 8 mins 20 secs
brandon lewis
did the
5 rounds of:
  • Air squat
    55 Reps
  • Tuck jump
    15 Reps
  • Thruster
    30 Reps
    with 15 Kgs / 35 lbs
in a time of 33 mins 45 secs
brandon lewis
did the
5 rounds of:
  • Air squat
    55 Reps
  • Tuck jump
    15 Reps
  • Wall ball (5kgs/11lbs)
    21 Reps
in a time of 29 mins 13 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
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