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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
Lisa Was
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 18 secs
brad heffron
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Static Dip
    30 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Static Dip
    18 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Static Dip
    6 reps
in a time of 7 mins 4 secs
photo
Dennis
Skowronski
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 10 mins 13 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    21 reps
  • Push-up
    60 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
    12 reps
in a time of 14 mins 47 secs
photo
Andrea
Maccaglia
did the
1 round of:
  • Dumbbell Squat Clean
    with 5 Kgs / 10 lbs
    21 reps
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    with 5 Kgs / 10 lbs
    15 reps
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    with 5 Kgs / 10 lbs
    9 reps
  • Push-up
    24 reps
in a time of 6 mins 52 secs
photo
Andrea
Giaffreda
did the
1 round of:
  • Clean
    with 25 Kgs / 55 lbs
    21 reps
  • Push-up
    72 reps
  • Clean
    with 25 Kgs / 55 lbs
    15 reps
  • Push-up
    48 reps
  • Clean
    with 25 Kgs / 55 lbs
    9 reps
  • Push-up
    24 reps
in a time of 15 mins 56 secs
Sean Kenney
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Push-up
    72 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Push-up
    24 reps
in a time of 1 min 30 secs
photo
Amr
Mohamed
did the
1 round of:
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    21 reps
  • Push-up
    72 reps
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    15 reps
  • Push-up
    48 reps
  • Dumbbell Squat Clean
    with 7 Kgs / 15 lbs
    9 reps
  • Push-up
    24 reps
in a time of 10 mins 0 secs
photo
Eric
Allen
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Static Dip
    30 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Static Dip
    18 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Static Dip
    6 reps
in a time of 4 mins 55 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