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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
Indio
Capoeira
did the
1 round of:
  • Clean
    21 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    60 Reps
  • Clean
    15 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    36 Reps
  • Clean
    9 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    12 Reps
in a time of 9 mins 14 secs
photo
Dave
Heino
did the
1 round of:
  • Clean
    21 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    84 Reps
  • Clean
    15 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    60 Reps
  • Clean
    9 Reps
    with 35 Kgs / 75 lbs
  • Push-up
    36 Reps
in a time of 9 mins 6 secs
"Full squat cleans."
Alek Logutenkov
did the
1 round of:
  • Dumbbell Squat Clean
    21 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    24 Reps
  • Dumbbell Squat Clean
    15 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    18 Reps
  • Dumbbell Squat Clean
    9 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    12 Reps
in a time of 14 mins 19 secs
Dale Mahler
did the
1 round of:
  • Clean
    21 Reps
    with 40 Kgs / 90 lbs
  • Push-up
    84 Reps
  • Clean
    15 Reps
    with 40 Kgs / 90 lbs
  • Push-up
    60 Reps
  • Clean
    9 Reps
    with 40 Kgs / 90 lbs
  • Push-up
    36 Reps
in a time of 9 mins 30 secs
jeff mizrahi
did the
1 round of:
  • Dumbbell Squat Clean
    21 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    18 Reps
  • Dumbbell Squat Clean
    15 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    18 Reps
  • Dumbbell Squat Clean
    9 Reps
    with 14 Kgs / 30 lbs
  • Static Dip
    18 Reps
in a time of 8 mins 45 secs
Brent Myers
did the
1 round of:
  • Clean
    21 Reps
    with 40 Kgs / 90 lbs
  • Ring dip
    18 Reps
  • Clean
    15 Reps
    with 40 Kgs / 90 lbs
  • Ring dip
    12 Reps
  • Clean
    9 Reps
    with 40 Kgs / 90 lbs
  • Ring dip
    6 Reps
in a time of 3 mins 0 secs
photo
Dante
Ríos
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 16 mins 26 secs
Ritchie Castree-Croad
did the
1 round of:
  • Dumbbell Squat Clean
    21 Reps
    with 14 Kgs / 30 lbs
  • Ring dip
    15 Reps
  • Dumbbell Squat Clean
    15 Reps
    with 14 Kgs / 30 lbs
  • Ring dip
    9 Reps
  • Dumbbell Squat Clean
    9 Reps
    with 14 Kgs / 30 lbs
  • Ring dip
    3 Reps
in a time of 10 mins 35 secs
Robyn Foster
did the
1 round of:
  • Dumbbell Squat Clean
    21 Reps
    with 5 Kgs / 10 lbs
  • Push-up
    60 Reps
  • Dumbbell Squat Clean
    15 Reps
    with 5 Kgs / 10 lbs
  • Push-up
    36 Reps
  • Dumbbell Squat Clean
    9 Reps
    with 5 Kgs / 10 lbs
  • Push-up
    12 Reps
in a time of 8 mins 2 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
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