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< 2013.05.19
Monday 2013.05.20 - Helen
Click the calendar icon to select another day's mainsite WOD:
2013.05.21 >
Step 1 of 2

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

Rings
Rings
Area to run
Area to run
Kettlebell (16kg)
Kettlebell (16kg)
Pull-up bar
Pull-up bar
Kettlebell (24kg)
Kettlebell (24kg)
They already completed this WOD
photo
Stefano
Vallari
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    21 reps
  • Pull-up
    9 reps
in a time of 9 mins 47 secs
Michael Anania
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    24 reps
  • Ring row
    18 reps
in a time of 11 mins 31 secs
Maciej Krawczyk
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Pull-up
    9 reps
in a time of 11 mins 0 secs
photo
Jason
Costanzo
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    18 reps
  • Pull-up
    9 reps
in a time of 13 mins 40 secs
adey faiers
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Pull-up
    12 reps
in a time of 14 mins 10 secs
Harry Hunger
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    12 reps
  • Pull-up
    6 reps
in a time of 14 mins 30 secs
photo
Emanuel
Palma
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Pull-up
    9 reps
in a time of 7 mins 34 secs
Michael Anania
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    21 reps
  • Pull-up
    9 reps
in a time of 10 mins 34 secs
Robyn Foster
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    27 reps
  • Pull-up
    6 reps
in a time of 9 mins 48 secs
Examples of individualized versions
Version 1 of 16
Complete 3 rounds of the following as fast as you can:
1. Running ??? meters
2. Kettlebell swing (24 kg KB) ??? reps
3. Pull-up ??? reps
Version 2 of 16
The original mainsite WOD was modified for you, because you don't have a pull-up bar.
Complete 3 rounds of the following as fast as you can:
1. Running ??? meters
2. Kettlebell swing (24 kg KB) ??? reps
3. Ring pull-up ??? reps
Version 3 of 16
The original mainsite WOD was modified for you, because you don't have a pull-up bar, and because of your skill level in the Pull-up.
Complete 3 rounds of the following as fast as you can:
1. Running ??? meters
2. Kettlebell swing (24 kg KB) ??? reps
3. Ring row ??? reps
Set the height of the rings so that you are able to do the number of reps in the first round in a straight set.
Version 4 of 16
The original mainsite WOD was modified for you, because of your skill level in the Pull-up.
Complete 3 rounds of the following as fast as you can:
1. Running ??? meters
2. Kettlebell swing (24 kg KB) ??? reps
3. Assisted Pull-up ??? reps
Set the pull-up assistance so that you are able to do the number of reps in the first round in a straight set.
Version 5 of 16
The original main site WOD was modified for you, because you don't have a place to run.
Complete 3 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Kettlebell swing (24 kg KB) ??? reps
3. Pull-up ??? reps
Version 6 of 16
The original mainsite WOD was modified for you, because you don't have a pull-up bar and place to run.
Complete 3 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Kettlebell swing (24 kg KB) ??? reps
3. Ring pull-up ??? reps
Version 7 of 16
The original mainsite WOD was modified for you, because you don't have a pull-up bar and a place to run, and because of your skill level in the Pull-up.
Complete 3 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Kettlebell swing (24 kg KB) ??? reps
3. Ring row ??? reps
Set the height of the rings so that you are able to do the number of reps in the first round in a straight set.
Version 8 of 16
The original mainsite WOD was modified for you, because of your skill level in the Pull-up, and because you don't have a plcae to run.
Complete 3 rounds of the following as fast as you can:
1. Air squat ??? reps
2. Kettlebell swing (24 kg KB) ??? reps
3. Assisted Pull-up ??? reps
Set the pull-up assistance so that you are able to do the number of reps in the first round in a straight set.