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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
Kyle Okray
did the
1 round of:
  • Dumbbell Squat Clean
    with 18 Kgs / 40 lbs
    21 reps
  • Static Dip
    36 reps
  • Dumbbell Squat Clean
    with 18 Kgs / 40 lbs
    15 reps
  • Static Dip
    24 reps
  • Dumbbell Squat Clean
    with 18 Kgs / 40 lbs
    9 reps
  • Static Dip
    12 reps
in a time of 9 mins 52 secs
James Pierce
did the
1 round of:
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    21 reps
  • Ring dip
    21 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    15 reps
  • Ring dip
    15 reps
  • Dumbbell Squat Clean
    with 14 Kgs / 30 lbs
    9 reps
  • Ring dip
    9 reps
in a time of 8 mins 59 secs
"Gave blood about 6 hours ago... don't know if I was slowed down by that or not, but the time was not what I wanted."
Ryan Wesner
did the
1 round of:
  • Clean
    with 35 Kgs / 75 lbs
    21 reps
  • Static Dip
    36 reps
  • Clean
    with 35 Kgs / 75 lbs
    15 reps
  • Static Dip
    24 reps
  • Clean
    with 35 Kgs / 75 lbs
    9 reps
  • Static Dip
    12 reps
in a time of 16 mins 46 secs
photo
Brian
Yount
did the
1 round of:
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    21 reps
  • Static Dip
    30 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    15 reps
  • Static Dip
    18 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    9 reps
  • Static Dip
    6 reps
in a time of 8 mins 6 secs
"Had to modify dips. Still fighting shoulder injury."
photo
Ebru
Erdem
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 26 mins 55 secs
"15k db"
photo
Carli
Saubär
did the
1 round of:
  • Clean
    with 45 Kgs / 100 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 45 Kgs / 100 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 45 Kgs / 100 lbs
    9 reps
  • Push-up
    12 reps
in a time of 13 mins 55 secs
"Cleans - UB Push ups - Horror "
photo
Capo
The Beast
did the
1 round of:
  • Clean
    with 35 Kgs / 75 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 35 Kgs / 75 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 35 Kgs / 75 lbs
    9 reps
  • Push-up
    12 reps
in a time of 10 mins 46 secs
photo
Unknown
Unknown
did the
1 round of:
  • Clean
    with 15 Kgs / 35 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 15 Kgs / 35 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 15 Kgs / 35 lbs
    9 reps
  • Push-up
    12 reps
in a time of 10 mins 40 secs
Ryan Wesner
did the
1 round of:
  • Clean
    with 35 Kgs / 75 lbs
    21 reps
  • Push-up
    60 reps
  • Clean
    with 35 Kgs / 75 lbs
    15 reps
  • Push-up
    36 reps
  • Clean
    with 35 Kgs / 75 lbs
    9 reps
  • Push-up
    12 reps
in a time of 21 mins 5 secs
Examples of individualized versions
Version 1 of 8
Complete 1 round of the following as fast as you can
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
alarm_on

Average completion time

8 minutes

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
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
alarm_on

Average completion time

15 minutes

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
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
alarm_on

Average completion time

11 minutes

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
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
  • Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
alarm_on

Average completion time

9 minutes

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
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ring dip ??? reps
alarm_on

Average completion time

8 minutes

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
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Ladies' push-up ??? reps
alarm_on

Average completion time

21 minutes

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
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Push-up ??? reps
alarm_on

Average completion time

16 minutes

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
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
  • Dumbbell Squat Clean ??? reps with ??? Kgs / ??? lbs
  • Static Dip ??? reps
alarm_on

Average completion time

10 minutes