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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
Gach LiYu
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
    with 14 Kgs / 30 lbs
    9 reps
  • Push-up
    12 reps
in a time of 19 mins 20 secs
photo
Damian
MÄ…czkowski
did the
1 round of:
  • Clean
    with 60 Kgs / 130 lbs
    21 reps
  • Ring dip
    21 reps
  • Clean
    15 reps
    with 60 Kgs / 130 lbs
  • Ring dip
    15 reps
  • Clean
    9 reps
    with 60 Kgs / 130 lbs
  • Ring dip
    9 reps
in a time of 9 mins 46 secs
Bob Smith
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 14 Kgs / 30 lbs
  • Push-up
    48 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
    24 reps
in a time of 35 mins 0 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 11 mins 30 secs
Luca Sperotto
did the
1 round of:
  • Clean
    21 reps
    with 15 Kgs / 35 lbs
  • Push-up
    72 reps
  • Clean
    with 15 Kgs / 35 lbs
    15 reps
  • Push-up
    48 reps
  • Clean
    9 reps
    with 15 Kgs / 35 lbs
  • Push-up
    24 reps
in a time of 8 mins 3 secs
Gach LiYu
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 21 mins 48 secs
photo
Christoph
sch
did the
1 round of:
  • Dumbbell Squat Clean
    with 18 Kgs / 40 lbs
    21 reps
  • Static Dip
    36 reps
  • Dumbbell Squat Clean
    15 reps
    with 18 Kgs / 40 lbs
  • Static Dip
    24 reps
  • Dumbbell Squat Clean
    9 reps
    with 18 Kgs / 40 lbs
  • Static Dip
    12 reps
in a time of 10 mins 17 secs
Jun Kim
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 7 Kgs / 15 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    15 reps
    with 7 Kgs / 15 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 7 Kgs / 15 lbs
  • Push-up
    36 reps
in a time of 15 mins 0 secs
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
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