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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
Rolf
Tschochohei
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Assisted Pull-up
    12 reps
in a time of 12 mins 33 secs
photo
Brian
Yount
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (16 kg KB)
    15 reps
  • Ring pull-up
    6 reps
in a time of 12 mins 47 secs
photo
Brian
Yount
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (16 kg KB)
    15 reps
  • Ring pull-up
    6 reps
in a time of 15 mins 28 secs
William Laney
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Ring row
    18 reps
in a time of 11 mins 45 secs
photo
Norman
Jones
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Ring row
    18 reps
in a time of 9 mins 15 secs
John Pugh
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (16 kg KB)
    9 reps
  • Ring pull-up
    6 reps
in a time of 17 mins 30 secs
photo
Fred
Tillon
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Ring row
    18 reps
in a time of 11 mins 23 secs
photo
Bill
Kinsey
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Assisted Pull-up
    15 reps
in a time of 13 mins 35 secs
Ken Hubble
did the
3 rounds of:
  • Air squat
    60 reps
  • Kettlebell swing (24 kg KB)
    18 reps
  • Ring row
    18 reps
in a time of 12 mins 28 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.