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< 2016.02.06
Sunday 2016.02.07
Click the calendar icon to select another day's mainsite WOD:
Step 1 of 2

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

Barbell
Barbell
Rower
Rower
GHD machine
GHD machine
They already completed this WOD
Chris Wubbels
did the
1 round of:
  • Rowing
    300 meters
  • Sit-up
    40 reps
  • Rowing
    600 meters
  • Sit-up
    24 reps
  • Rowing
    1200 meters
  • Sit-up
    16 reps
in a time of 18 mins 7 secs
Ralf BW3
did the
1 round of:
  • Rowing
    200 meters
  • Sit-up
    40 reps
  • Rowing
    400 meters
  • Sit-up
    24 reps
  • Rowing
    800 meters
  • Sit-up
    16 reps
in a time of 8 mins 5 secs
Ralf Lang
did the
1 round of:
  • Rowing
    200 meters
  • Sit-up
    40 reps
  • Rowing
    400 meters
  • Sit-up
    24 reps
  • Rowing
    800 meters
  • Sit-up
    16 reps
in a time of 8 mins 5 secs
photo
Fred
Vogel
did the
1 round of:
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    25 reps
  • Sit-up
    20 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    50 reps
  • Sit-up
    12 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    100 reps
  • Sit-up
    8 reps
in a time of 20 mins 41 secs
"Met Karla se "hulp""
Nathan Noblett
did the
1 round of:
  • Rowing
    400 meters
  • Sit-up
    80 reps
  • Rowing
    800 meters
  • Sit-up
    48 reps
  • Rowing
    1600 meters
  • Sit-up
    32 reps
in a time of 17 mins 31 secs
photo
Ebru
Erdem
did the
1 round of:
  • Rowing
    200 meters
  • Sit-up
    40 reps
  • Rowing
    400 meters
  • Sit-up
    24 reps
  • Rowing
    800 meters
  • Sit-up
    16 reps
in a time of 11 mins 21 secs
"I did Ghd sit up"
photo
Justin
McLendon
did the
1 round of:
  • Rowing
    400 meters
  • Sit-up
    100 reps
  • Rowing
    800 meters
  • Sit-up
    60 reps
  • Rowing
    1600 meters
  • Sit-up
    40 reps
in a time of 12 mins 43 secs
Chris Watkins
did the
1 round of:
  • Rowing
    500 meters
  • Sit-up
    80 reps
  • Rowing
    1000 meters
  • Sit-up
    48 reps
  • Rowing
    2000 meters
  • Sit-up
    32 reps
in a time of 19 mins 23 secs
prova test
did the
1 round of:
  • Rowing
    350 meters
  • Sit-up
    40 reps
  • Rowing
    700 meters
  • Sit-up
    24 reps
  • Rowing
    1400 meters
  • Sit-up
    16 reps
in a time of 10 mins 0 secs
Examples of individualized versions
Version 1 of 4
Complete 1 round of the following as fast as you can
  • Rowing ??? meters
  • GHD sit-up ??? reps
  • Rowing ??? meters
  • GHD sit-up ??? reps
  • Rowing ??? meters
  • GHD sit-up ??? reps
alarm_on

Average completion time

17 minutes

Version 2 of 4
The original mainsite WOD was modified for you because you don't have a rower.
Complete 1 round of the following as fast as you can
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • GHD sit-up ??? reps
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • GHD sit-up ??? reps
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • GHD sit-up ??? reps
alarm_on

Average completion time

13 minutes

Version 3 of 4
The original mainsite WOD was modified for you because you don't have a rower and because of your skill level in the GHD sit-up, or because you don't have a GHD machine.
Complete 1 round of the following as fast as you can
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • Sit-up ??? reps
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • Sit-up ??? reps
  • Sumo deadlift high pull ??? reps with ??? Kgs / ??? lbs
  • Sit-up ??? reps
alarm_on

Average completion time

17 minutes

Version 4 of 4
The original mainsite WOD was modified for you because of your skill level in the GHD sit-up, or because you don't have a GHD machine.
Complete 1 round of the following as fast as you can
  • Rowing ??? meters
  • Sit-up ??? reps
  • Rowing ??? meters
  • Sit-up ??? reps
  • Rowing ??? meters
  • Sit-up ??? reps
alarm_on

Average completion time

16 minutes