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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
Oshri Naparstek
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    27 reps
  • Assisted Pull-up
    12 reps
in a time of 12 mins 42 secs
photo
Juan
Alfredo
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    15 reps
  • Pull-up
    6 reps
in a time of 18 mins 50 secs
Sean Kennally
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    21 reps
  • Pull-up
    12 reps
in a time of 15 mins 20 secs
Michael Anania
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    24 reps
  • Pull-up
    9 reps
in a time of 11 mins 44 secs
photo
Damian
MÄ…czkowski
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    21 reps
  • Pull-up
    12 reps
in a time of 10 mins 6 secs
Oshri Naparstek
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    24 reps
  • Assisted Pull-up
    12 reps
in a time of 12 mins 35 secs
photo
Brian
Yount
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    18 reps
  • Ring row
    18 reps
in a time of 11 mins 45 secs
Austin Townsend
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    21 reps
  • Pull-up
    12 reps
in a time of 10 mins 0 secs
Ryan Wesner
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    15 reps
  • Pull-up
    1 rep
in a time of 16 mins 30 secs
Examples of individualized versions
Version 1 of 16
Complete 3 rounds of the following as fast as you can
  • Running ??? meters
  • Kettlebell swing (24 kg KB) ??? reps
  • Pull-up ??? reps
alarm_on

Average completion time

13 minutes

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
  • Running ??? meters
  • Kettlebell swing (24 kg KB) ??? reps
  • Ring pull-up ??? reps
alarm_on

Average completion time

12 minutes

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
  • Running ??? meters
  • Kettlebell swing (24 kg KB) ??? reps
  • 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.

alarm_on

Average completion time

12 minutes

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
  • Running ??? meters
  • Kettlebell swing (24 kg KB) ??? reps
  • 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.

alarm_on

Average completion time

20 minutes

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
  • Air squat ??? reps
  • Kettlebell swing (24 kg KB) ??? reps
  • Pull-up ??? reps
alarm_on

Average completion time

12 minutes

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
  • Air squat ??? reps
  • Kettlebell swing (24 kg KB) ??? reps
  • Ring pull-up ??? reps
alarm_on

Average completion time

9 minutes

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
  • Air squat ??? reps
  • Kettlebell swing (24 kg KB) ??? reps
  • 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.

alarm_on

Average completion time

12 minutes

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
  • Air squat ??? reps
  • Kettlebell swing (24 kg KB) ??? reps
  • 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.

alarm_on

Average completion time

15 minutes