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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
photo
Christopher
Barr
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    18 reps
  • Dumbbell Squat Clean
    15 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    12 reps
  • Dumbbell Squat Clean
    9 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    6 reps
in a time of 6 mins 46 secs
Iacopo Riccardo
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 12 Kgs / 25 lbs
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    15 reps
    with 12 Kgs / 25 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 12 Kgs / 25 lbs
  • Push-up
    24 reps
in a time of 12 mins 39 secs
Shawn Sinnamon
did the
1 round of:
  • Clean
    21 reps
    with 10 Kgs / 20 lbs
  • Push-up
    48 reps
  • Clean
    15 reps
    with 10 Kgs / 20 lbs
  • Push-up
    36 reps
  • Clean
    9 reps
    with 10 Kgs / 20 lbs
  • Push-up
    24 reps
in a time of 9 mins 10 secs
"wARM UP 3 PULL UPS 15 SQUATS 15 SIT UPS 3 PULL UPS"
Mark Emrich
did the
1 round of:
  • Clean
    21 reps
    with 25 Kgs / 55 lbs
  • Push-up
    72 reps
  • Clean
    15 reps
    with 25 Kgs / 55 lbs
  • Push-up
    48 reps
  • Clean
    9 reps
    with 25 Kgs / 55 lbs
  • Push-up
    24 reps
in a time of 18 mins 22 secs
Brandy Chandler
did the
1 round of:
  • Clean
    21 reps
    with 15 Kgs / 35 lbs
  • Push-up
    60 reps
  • Clean
    15 reps
    with 15 Kgs / 35 lbs
  • Push-up
    36 reps
  • Clean
    9 reps
    with 15 Kgs / 35 lbs
  • Push-up
    12 reps
in a time of 7 mins 10 secs
"45lb Cleans"
guilherme marques
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 12 Kgs / 25 lbs
  • Push-up
    60 reps
  • Dumbbell Squat Clean
    15 reps
    with 12 Kgs / 25 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 12 Kgs / 25 lbs
  • Push-up
    12 reps
in a time of 18 mins 23 secs
Gach LiYu
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 12 Kgs / 25 lbs
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    15 reps
    with 12 Kgs / 25 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 12 Kgs / 25 lbs
  • Push-up
    24 reps
in a time of 18 mins 45 secs
Phi Cor
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 14 Kgs / 30 lbs
  • Push-up
    60 reps
  • Dumbbell Squat Clean
    15 reps
    with 14 Kgs / 30 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 14 Kgs / 30 lbs
  • Push-up
    12 reps
in a time of 17 mins 30 secs
photo
Bill
Kinsey
did the
1 round of:
  • Clean
    21 reps
    with 35 Kgs / 75 lbs
  • Ladies' push-up
    126 reps
  • Clean
    15 reps
    with 35 Kgs / 75 lbs
  • Ladies' push-up
    90 reps
  • Clean
    9 reps
    with 35 Kgs / 75 lbs
  • Ladies' push-up
    54 reps
in a time of 15 mins 0 secs
"85lb cleans"
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