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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
Przemysław
Lewandowski
did the
1 round of:
  • Clean
    with 25 Kgs / 55 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 25 Kgs / 55 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 25 Kgs / 55 lbs
    9 reps
  • Push-up
    12 reps
in a time of 7 mins 19 secs
Gach LiYu
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 20 mins 32 secs
Jorge Gooding
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Push-up
    48 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
    24 reps
in a time of 14 mins 7 secs
photo
Fred
Tillon
did the
1 round of:
  • Clean
    with 15 Kgs / 35 lbs
    21 reps
  • Static Dip
    36 reps
  • Clean
    with 15 Kgs / 35 lbs
    15 reps
  • Static Dip
    24 reps
  • Clean
    with 15 Kgs / 35 lbs
    9 reps
  • Static Dip
    12 reps
in a time of 7 mins 11 secs
photo
Simone
Luzzi
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Static Dip
    42 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Static Dip
    30 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Static Dip
    18 reps
in a time of 10 mins 22 secs
photo
jorge
gomez
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 14 secs
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
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