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< 2013.07.22
Tuesday 2013.07.23
Click the calendar icon to select another day's mainsite WOD:
2013.07.24 >
Step 1 of 2

Please select the equipment available to you and then click "Next"

Barbell
Barbell
Dumbbell
Dumbbell
Kettlebell (16kg)
Kettlebell (16kg)
10kg/22lbs medicine ball
10kg/22lbs medicine ball
Kettlebell (24kg)
Kettlebell (24kg)
Jump box (60cm)
Jump box (60cm)
5kg/11lbs medicine ball
5kg/11lbs medicine ball
They already completed this WOD
marko larte
did the
1 round of:
  • Front squat
    20 reps
    with 35 Kgs / 75 lbs
  • Box jump
    12 reps
  • Kettlebell swing (24 kg KB)
    20 reps
  • Thruster
    30 reps
    with 20 Kgs / 45 lbs
in a time of 7 mins 55 secs
"45# kb swings"
photo
Craig
Alford
did the
1 round of:
  • Front squat
    20 reps
    with 50 Kgs / 110 lbs
  • Tuck jump
    21 reps
  • Kettlebell swing (16 kg KB)
    45 reps
  • Wall ball (10kgs/22lbs)
    30 reps
in a time of 4 mins 13 secs
photo
Chris
James
did the
1 round of:
  • Front squat
    20 reps
    with 95 Kgs / 210 lbs
  • Tuck jump
    15 reps
  • Kettlebell swing (16 kg KB)
    35 reps
  • Wall ball (10kgs/22lbs)
    30 reps
in a time of 11 mins 30 secs
Jason Toews
did the
1 round of:
  • Front squat
    20 reps
    with 50 Kgs / 110 lbs
  • Tuck jump
    15 reps
  • Dumbbell Swing
    40 reps
    with 16 Kgs / 35 lbs
  • Thruster
    30 reps
    with 20 Kgs / 45 lbs
in a time of 4 mins 53 secs
Brent Myers
did the
1 round of:
  • Front squat
    20 reps
    with 60 Kgs / 130 lbs
  • Box jump
    21 reps
  • Kettlebell swing (24 kg KB)
    25 reps
  • Wall ball (10kgs/22lbs)
    30 reps
in a time of 2 mins 53 secs
Robyn Foster
did the
1 round of:
  • Dumbbell front squat
    30 reps
    with 5 Kgs / 10 lbs
  • Tuck jump
    18 reps
  • Kettlebell swing (16 kg KB)
    50 reps
  • Wall ball (5kgs/11lbs)
    15 reps
in a time of 4 mins 24 secs
Michael Anania
did the
1 round of:
  • Front squat
    20 reps
    with 35 Kgs / 75 lbs
  • Tuck jump
    15 reps
  • Kettlebell swing (16 kg KB)
    40 reps
  • Wall ball (5kgs/11lbs)
    45 reps
in a time of 5 mins 17 secs
Brent Myers
did the
1 round of:
  • Front squat
    20 reps
    with 60 Kgs / 130 lbs
  • Tuck jump
    27 reps
  • Kettlebell swing (24 kg KB)
    35 reps
  • Thruster
    40 reps
    with 20 Kgs / 45 lbs
in a time of 6 mins 0 secs
James Myers
did the
1 round of:
  • Front squat
    20 reps
    with 50 Kgs / 110 lbs
  • Tuck jump
    21 reps
  • Kettlebell swing (24 kg KB)
    35 reps
  • Thruster
    35 reps
    with 20 Kgs / 45 lbs
in a time of 2 mins 0 secs
Examples of individualized versions
Version 1 of 31
Complete 1 round of the following as fast as you can:
1. Front squat ??? reps with ??? Kgs / lbs
2. Box jump ??? reps
3. Kettlebell swing (24 kg KB) ??? reps
4. Wall ball (10kgs/22lbs) ??? reps
Version 2 of 31
The original mainsite WOD was modified for you because you don't have a barbell
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Box jump ??? reps
3. Kettlebell swing (24 kg KB) ??? reps
4. Wall ball (10kgs/22lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell.
Version 3 of 31
The original mainsite WOD was modified for you because you don't have a barbell and you don't have a jump box
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Kettlebell swing (24 kg KB) ??? reps
4. Wall ball (10kgs/22lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.
Version 4 of 31
The original mainsite WOD was modified for you because you don't have a barbell and you don't have a jump box and because you don't have a 24kg Kettlebell or because of your skill level in the Kettlebell swing
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Kettlebell swing (16 kg KB) ??? reps
4. Wall ball (10kgs/22lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.
Version 5 of 31
The original mainsite WOD was modified for you because you don't have a barbell, a jump box, a 24kg Kettlebell or because of your skill level in the Kettlebell swing, and because you don't have a 10kg/20lb wall ball, or because of your skill level in the Wall ball
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Kettlebell swing (16 kg KB) ??? reps
4. Wall ball (5kgs/11lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.
Version 6 of 31
The original mainsite WOD was modified for you because you don't have a barbell, a jump box and a Kettlebell
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Dumbbell Swing ??? reps with ??? Kgs / lbs
4. Wall ball (10kgs/22lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.
Version 7 of 31
The original mainsite WOD was modified for you because you don't have a barbell, a jump box, a Kettlebell, and because you don't have a 10kg/20lb wall ball, or because of your skill level in the Wall ball.
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Dumbbell Swing ??? reps with ??? Kgs / lbs
4. Wall ball (5kgs/11lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.
Version 8 of 31
The original mainsite WOD was modified for you because you don't have a barbell and a jump box, and because you don't have a 10kg/20lb wall ball, or because of your skill level in the Wall ball.
Complete 1 round of the following as fast as you can:
1. Dumbbell front squat ??? reps with ??? Kgs / lbs
2. Tuck jump ??? reps
3. Kettlebell swing (24 kg KB) ??? reps
4. Wall ball (5kgs/11lbs) ??? reps
For the Dumbbell Front squats, weight is specified for one dumbbell. If you can't do the Tuck jumps correctly just get as close to it as possible.