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< 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
Dennis
Skowronski
did the
1 round of:
  • Pull-up
    25 reps
  • Knees to elbows
    50 reps
  • Back squat
    with 50 Kgs / 110 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 20 mins 18 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
  • Handstand push-up
    9 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    30 reps
in a time of 11 mins 41 secs
Muddy Beard
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 25 Kgs / 55 lbs
    30 reps
  • Rowing
    500 meters
in a time of 17 mins 23 secs
"1:56 row for 500m"
photo
Rickard
Olsson
did the
1 round of:
  • Pull-up
    35 reps
  • Knees to elbows
    25 reps
  • Back squat
    with 70 Kgs / 155 lbs
    20 reps
  • Shoulder press
    with 40 Kgs / 90 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    50 reps
in a time of 7 mins 30 secs
Muddy Beard
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 25 Kgs / 55 lbs
    30 reps
  • Sumo deadlift high pull
    with 10 Kgs / 20 lbs
    40 reps
in a time of 1 min 0 secs
"10 then 5"
Kevin St onge
did the
1 round of:
  • Pull-up
    20 reps
  • Knees to elbows
    25 reps
  • Back squat
    with 70 Kgs / 155 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 17 mins 38 secs
Jason Bruce
did the
1 round of:
  • Pull-up
    15 reps
  • Knees to elbows
    30 reps
  • Back squat
    with 60 Kgs / 130 lbs
    20 reps
  • Shoulder press
    with 40 Kgs / 90 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    50 reps
in a time of 13 mins 25 secs
photo
Larry
Parazine
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 35 Kgs / 75 lbs
    30 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    30 reps
in a time of 17 mins 40 secs
Matt Harrell
did the
1 round of:
  • Pull-up
    25 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
    30 reps
in a time of 15 mins 0 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