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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
Peter Mroz
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 15 mins 16 secs
Maciej Krawczyk
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 14 Kgs / 30 lbs
  • Static Dip
    42 reps
  • Dumbbell Squat Clean
    15 reps
    with 14 Kgs / 30 lbs
  • Static Dip
    30 reps
  • Dumbbell Squat Clean
    9 reps
    with 14 Kgs / 30 lbs
  • Static Dip
    18 reps
in a time of 9 mins 29 secs
"weight for one dumbbell - 15kgs"
photo
John
Morgan
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    21 reps
  • Dumbbell Squat Clean
    15 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    15 reps
  • Dumbbell Squat Clean
    9 reps
    with 14 Kgs / 30 lbs
  • Ring dip
    9 reps
in a time of 7 mins 27 secs
Sándor Végh
did the
1 round of:
  • Clean
    21 reps
    with 45 Kgs / 100 lbs
  • Static Dip
    30 reps
  • Clean
    15 reps
    with 45 Kgs / 100 lbs
  • Static Dip
    18 reps
  • Clean
    9 reps
    with 45 Kgs / 100 lbs
  • Static Dip
    6 reps
in a time of 4 mins 45 secs
"I did this with 50kg"
photo
Capo
The Beast
did the
1 round of:
  • Dumbbell Squat Clean
    21 reps
    with 18 Kgs / 40 lbs
  • Push-up
    60 reps
  • Dumbbell Squat Clean
    15 reps
    with 18 Kgs / 40 lbs
  • Push-up
    36 reps
  • Dumbbell Squat Clean
    9 reps
    with 18 Kgs / 40 lbs
  • Push-up
    12 reps
in a time of 12 mins 29 secs
marko larte
did the
1 round of:
  • Clean
    21 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    15 reps
  • Clean
    15 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    9 reps
  • Clean
    9 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    3 reps
in a time of 12 mins 45 secs
adey faiers
did the
1 round of:
  • Clean
    21 reps
    with 30 Kgs / 65 lbs
  • Static Dip
    24 reps
  • Clean
    15 reps
    with 30 Kgs / 65 lbs
  • Static Dip
    18 reps
  • Clean
    9 reps
    with 30 Kgs / 65 lbs
  • Static Dip
    12 reps
in a time of 6 mins 23 secs
photo
Christopher
Barr
did the
1 round of:
  • Clean
    21 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    15 reps
  • Clean
    15 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    9 reps
  • Clean
    9 reps
    with 35 Kgs / 75 lbs
  • Ring dip
    3 reps
in a time of 4 mins 38 secs
photo
Emanuel
Palma
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 9 mins 56 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