Email: Password: Login or register via facebook Free registration
< 2013.05.13
Tuesday 2013.05.14 - Brehm
Click the calendar icon to select another day's mainsite WOD:
2013.05.15 >
Step 1 of 2

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

Barbell
Barbell
Pull-up bar
Pull-up bar
Rope to climb
Rope to climb
Rower
Rower
They already completed this WOD
photo
Bret
Ragnarsson
did the
1 round of:
  • Pull-up
    20 reps
  • Knees to elbows
    20 reps
  • Back squat
    with 70 Kgs / 155 lbs
    20 reps
  • Shoulder press
    with 35 Kgs / 75 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    40 reps
in a time of 9 mins 13 secs
Alopex Muron
did the
1 round of:
  • Pull-up
    20 reps
  • Knees to elbows
    15 reps
  • Back squat
    with 50 Kgs / 110 lbs
    20 reps
  • Shoulder press
    with 25 Kgs / 55 lbs
    30 reps
  • Sumo deadlift high pull
    with 10 Kgs / 20 lbs
    40 reps
in a time of 7 mins 35 secs
photo
James
Buwen
did the
1 round of:
  • Pull-up
    25 reps
  • Knees to elbows
    30 reps
  • Back squat
    with 60 Kgs / 130 lbs
    20 reps
  • Shoulder press
    with 35 Kgs / 75 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    30 reps
in a time of 13 mins 5 secs
photo
Art
Gore
did the
1 round of:
  • Pull-up
    10 reps
  • Knees to elbows
    30 reps
  • Back squat
    with 80 Kgs / 175 lbs
    20 reps
  • Shoulder press
    with 35 Kgs / 75 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    40 reps
in a time of 13 mins 17 secs
"had to use 165 on the back squat, limited plates, 45 on sumo i dont have lighter"
photo
Simone
Luzzi
did the
1 round of:
  • Pull-up
    20 reps
  • Knees to elbows
    25 reps
  • Back squat
    with 70 Kgs / 155 lbs
    20 reps
  • Handstand push-up
    6 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    30 reps
in a time of 10 mins 35 secs
photo
Eric
Allen
did the
1 round of:
  • Pull-up
    15 reps
  • Knees to elbows
    15 reps
  • Back squat
    with 60 Kgs / 130 lbs
    20 reps
  • Shoulder press
    with 35 Kgs / 75 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    40 reps
in a time of 7 mins 38 secs
photo
Rafael
Gonzalez
did the
1 round of:
  • Pull-up
    20 reps
  • Knees to elbows
    35 reps
  • Back squat
    with 60 Kgs / 130 lbs
    20 reps
  • Handstand push-up
    12 reps
  • Sumo deadlift high pull
    with 10 Kgs / 20 lbs
    30 reps
in a time of 6 mins 25 secs
"knees to elbow tough"
photo
Ben
Mathews
did the
1 round of:
  • Assisted Pull-up
    50 reps
  • Lying leg raises
    50 reps
  • Back squat
    with 50 Kgs / 110 lbs
    20 reps
  • Shoulder press
    with 25 Kgs / 55 lbs
    30 reps
  • Sumo deadlift high pull
    with 10 Kgs / 20 lbs
    40 reps
in a time of 14 mins 7 secs
"skipped some pull ups and most squats."
Dru Lav
did the
1 round of:
  • Pull-up
    30 reps
  • Knees to elbows
    20 reps
  • Back squat
    with 90 Kgs / 200 lbs
    20 reps
  • Shoulder press
    with 45 Kgs / 100 lbs
    30 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    40 reps
in a time of 10 mins 57 secs
Examples of individualized versions
Version 1 of 12
The original mainsite WOD was modified for you because you don't have a rope to climb.
Complete 1 round of the following as fast as you can:
1. Pull-up ??? reps
2. Knees to elbows ??? reps
3. Back squat ??? reps with ??? Kgs / lbs
4. Handstand push-up ??? reps
5. Rowing ??? meters
Version 2 of 12
The original mainsite WOD was modified for you because you don't have a rope to climb and you don't have a rower.
Complete 1 round of the following as fast as you can:
1. Pull-up ??? reps
2. Knees to elbows ??? reps
3. Back squat ??? reps with ??? Kgs / lbs
4. Handstand push-up ??? reps
5. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
Version 3 of 12
The original mainsite WOD was modified for you because you don't have a rower.
Complete 1 round of the following as fast as you can:
1. Rope climb ??? meters
2. Back squat ??? reps with ??? Kgs / lbs
3. Handstand push-up ??? reps
4. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
Version 4 of 12
The original mainsite WOD was modified for you because of your skill level in the Handstand Push-up.
Complete 1 round of the following as fast as you can:
1. Rope climb ??? meters
2. Back squat ??? reps with ??? Kgs / lbs
3. Shoulder press ??? reps with ??? Kgs / lbs
4. Rowing ??? meters
Version 5 of 12
The original mainsite WOD was modified for you because you don't have a rope to climb, and because of your skill level in the Handstand Push-up.
Complete 1 round of the following as fast as you can:
1. Pull-up ??? reps
2. Knees to elbows ??? reps
3. Back squat ??? reps with ??? Kgs / lbs
4. Shoulder press ??? reps with ??? Kgs / lbs
5. Rowing ??? meters
Version 6 of 12
The original mainsite WOD was modified for you because you don't have a rope to climb and you don't have a rower, and because of your skill level in the Handstand Push-up.
Complete 1 round of the following as fast as you can:
1. Pull-up ??? reps
2. Knees to elbows ??? reps
3. Back squat ??? reps with ??? Kgs / lbs
4. Shoulder press ??? reps with ??? Kgs / lbs
5. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
Version 7 of 12
The original mainsite WOD was modified for you because you don't have a rower, and because of your skill level in the Handstand Push-up.
Complete 1 round of the following as fast as you can:
1. Rope climb ??? meters
2. Back squat ??? reps with ??? Kgs / lbs
3. Shoulder press ??? reps with ??? Kgs / lbs
4. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
Version 8 of 12
Complete 1 round of the following as fast as you can:
1. Rope climb ??? meters
2. Back squat ??? reps with ??? Kgs / lbs
3. Handstand push-up ??? reps
4. Rowing ??? meters