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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
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
Tony Andela
did the
3 rounds of:
  • Air squat
    60 Reps
  • Kettlebell swing (24 kg KB)
    18 Reps
  • Pull-up
    6 Reps
in a time of 11 mins 2 secs
photo
Remy
Lebeau
did the
3 rounds of:
  • Air squat
    60 Reps
  • Kettlebell swing (16 kg KB)
    21 Reps
  • Pull-up
    9 Reps
in a time of 7 mins 20 secs
Dale Mahler
did the
3 rounds of:
  • Air squat
    60 Reps
  • Kettlebell swing (16 kg KB)
    30 Reps
  • Pull-up
    9 Reps
in a time of 8 mins 10 secs
Jason Toews
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    18 Reps
  • Pull-up
    9 Reps
in a time of 11 mins 53 secs
"Full Helen, 55lb, 21 reps kettlebell, 12 pullups"
Robyn Foster
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 13 mins 38 secs
mark spooner
did the
3 rounds of:
  • Air squat
    60 Reps
  • Kettlebell swing (24 kg KB)
    15 Reps
  • Ring row
    15 Reps
in a time of 12 mins 37 secs
photo
Tóth
Imre
did the
3 rounds of:
  • Air squat
    60 Reps
  • Kettlebell swing (24 kg KB)
    21 Reps
  • Pull-up
    9 Reps
in a time of 5 mins 10 secs
adey faiers
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    18 Reps
  • Pull-up
    9 Reps
in a time of 12 mins 20 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.
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