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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
brad heffron
did the
1 round of:
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    25 reps
  • GHD sit-up
    20 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    50 reps
  • GHD sit-up
    12 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    100 reps
  • GHD sit-up
    8 reps
in a time of 13 mins 41 secs
photo
jorge
gomez
did the
1 round of:
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    25 reps
  • Sit-up
    40 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    50 reps
  • Sit-up
    24 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    100 reps
  • Sit-up
    16 reps
in a time of 17 mins 57 secs
Diogo Lopes
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 30 mins 0 secs
Francisco Alcala
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 14 mins 58 secs
Nick Harling
did the
1 round of:
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    25 reps
  • Sit-up
    40 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    50 reps
  • Sit-up
    24 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    100 reps
  • Sit-up
    16 reps
in a time of 24 mins 42 secs
photo
Amr
Mohamed
did the
1 round of:
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    20 reps
  • Sit-up
    40 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    40 reps
  • Sit-up
    24 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    80 reps
  • Sit-up
    16 reps
in a time of 8 mins 0 secs
Robert Tarasevic
did the
1 round of:
  • Rowing
    350 meters
  • GHD sit-up
    30 reps
  • Rowing
    700 meters
  • GHD sit-up
    18 reps
  • Rowing
    1400 meters
  • GHD sit-up
    12 reps
in a time of 14 mins 0 secs
Filipe Vitor
did the
1 round of:
  • Rowing
    200 meters
  • Sit-up
    80 reps
  • Rowing
    400 meters
  • Sit-up
    48 reps
  • Rowing
    800 meters
  • Sit-up
    32 reps
in a time of 30 mins 0 secs
Jason Bruce
did the
1 round of:
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    25 reps
  • Sit-up
    60 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    50 reps
  • Sit-up
    36 reps
  • Sumo deadlift high pull
    with 15 Kgs / 35 lbs
    100 reps
  • Sit-up
    24 reps
in a time of 12 mins 0 secs
Examples of individualized versions
Version 1 of 4
Complete 1 round of the following as fast as you can:
1. Rowing ??? meters
2. GHD sit-up ??? reps
3. Rowing ??? meters
4. GHD sit-up ??? reps
5. Rowing ??? meters
6. GHD sit-up ??? reps
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:
1. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
2. GHD sit-up ??? reps
3. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
4. GHD sit-up ??? reps
5. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
6. GHD sit-up ??? reps
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:
1. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
2. Sit-up ??? reps
3. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
4. Sit-up ??? reps
5. Sumo deadlift high pull ??? reps with ??? Kgs / lbs
6. Sit-up ??? reps
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:
1. Rowing ??? meters
2. Sit-up ??? reps
3. Rowing ??? meters
4. Sit-up ??? reps
5. Rowing ??? meters
6. Sit-up ??? reps