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< 2013.06.28
Sunday 2013.07.07 - Elizabeth
Click the calendar icon to select another day's mainsite WOD:
2013.07.09 >
Step 1 of 2

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

Barbell
Barbell
Rings
Rings
Dumbbell
Dumbbell
Static dip bar
Static dip bar
They already completed this WOD
Freddie Brummer
did the
1 round of:
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    21 reps
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    15 reps
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    9 reps
  • Push-up
    24 reps
in a time of 8 mins 58 secs
"Changed push ups to 25/20/15."
Ken Hubble
did the
1 round of:
  • Clean
    with 40 Kgs / 90 lbs
    21 reps
  • Ring dip
    21 reps
  • Clean
    with 40 Kgs / 90 lbs
    15 reps
  • Ring dip
    15 reps
  • Clean
    with 40 Kgs / 90 lbs
    9 reps
  • Ring dip
    9 reps
in a time of 5 mins 43 secs
Devin Pelletier
did the
1 round of:
  • Clean
    with 30 Kgs / 65 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 30 Kgs / 65 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 30 Kgs / 65 lbs
    9 reps
  • Push-up
    12 reps
in a time of 7 mins 6 secs
Michael Ell
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Push-up
    60 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Push-up
    12 reps
in a time of 26 mins 40 secs
photo
Stefano
Vallari
did the
1 round of:
  • Clean
    with 60 Kgs / 130 lbs
    21 reps
  • Ring dip
    21 reps
  • Clean
    with 60 Kgs / 130 lbs
    15 reps
  • Ring dip
    15 reps
  • Clean
    with 60 Kgs / 130 lbs
    9 reps
  • Ring dip
    9 reps
in a time of 7 mins 35 secs
"Squat clean"
Maurilius Mayr
did the
1 round of:
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    21 reps
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    15 reps
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    9 reps
  • Push-up
    24 reps
in a time of 33 mins 35 secs
jason sieben
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Push-up
    60 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Push-up
    12 reps
in a time of 14 mins 58 secs
"did OK, lots of little stops and rests... I will improve! #strong "
photo
Fred
Tillon
did the
1 round of:
  • Clean
    with 25 Kgs / 55 lbs
    21 reps
  • Ring dip
    18 reps
  • Clean
    with 25 Kgs / 55 lbs
    15 reps
  • Ring dip
    12 reps
  • Clean
    with 25 Kgs / 55 lbs
    9 reps
  • Ring dip
    6 reps
in a time of 8 mins 17 secs
photo
Tóth
Imre
did the
1 round of:
  • Dumbbell Squat Clean
    with 25 Kgs / 55 lbs
    21 reps
  • Ring dip
    21 reps
  • Dumbbell Squat Clean
    with 25 Kgs / 55 lbs
    15 reps
  • Ring dip
    15 reps
  • Dumbbell Squat Clean
    with 25 Kgs / 55 lbs
    9 reps
  • Ring dip
    9 reps
in a time of 3 mins 27 secs
Examples of individualized versions
Version 1 of 8
Complete 1 round of the following as fast as you can:
1. Clean ??? reps with ??? Kgs / lbs
2. Ring dip ??? reps
3. Clean ??? reps with ??? Kgs / lbs
4. Ring dip ??? reps
5. Clean ??? reps with ??? Kgs / lbs
6. Ring dip ??? reps
Version 2 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip.
Complete 1 round of the following as fast as you can:
1. Clean ??? reps with ??? Kgs / lbs
2. Ladies' push-up ??? reps
3. Clean ??? reps with ??? Kgs / lbs
4. Ladies' push-up ??? reps
5. Clean ??? reps with ??? Kgs / lbs
6. Ladies' push-up ??? reps
Version 3 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip or because you don't have a ring.
Complete 1 round of the following as fast as you can:
1. Clean ??? reps with ??? Kgs / lbs
2. Push-up ??? reps
3. Clean ??? reps with ??? Kgs / lbs
4. Push-up ??? reps
5. Clean ??? reps with ??? Kgs / lbs
6. Push-up ??? reps
Version 4 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip or because you don't have a ring.
Complete 1 round of the following as fast as you can:
1. Clean ??? reps with ??? Kgs / lbs
2. Static Dip ??? reps
3. Clean ??? reps with ??? Kgs / lbs
4. Static Dip ??? reps
5. Clean ??? reps with ??? Kgs / lbs
6. Static Dip ??? reps
Version 5 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip, and because you don't have a barbell.
Complete 1 round of the following as fast as you can:
1. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
2. Ring dip ??? reps
3. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
4. Ring dip ??? reps
5. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
6. Ring dip ??? reps
Version 6 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip, and because you don't have a barbell.
Complete 1 round of the following as fast as you can:
1. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
2. Ladies' push-up ??? reps
3. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
4. Ladies' push-up ??? reps
5. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
6. Ladies' push-up ??? reps
Version 7 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip or because you don't have a ring, and because you don't have a barbell.
Complete 1 round of the following as fast as you can:
1. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
2. Push-up ??? reps
3. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
4. Push-up ??? reps
5. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
6. Push-up ??? reps
Version 8 of 8
The original mainsite WOD was modified for you because of your skill level in the Ring dip or because you don't have a ring, and because you don't have a barbell.
Complete 1 round of the following as fast as you can:
1. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
2. Static Dip ??? reps
3. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
4. Static Dip ??? reps
5. Dumbbell Squat Clean ??? reps with ??? Kgs / lbs
6. Static Dip ??? reps