Main Site Daily WODs

Saturday 040207

Rounds at 15-13-11-9-7-5-3 and 1 reps of:

Hang squat clean

Push-up

Monday 040209

For time:

Wall-ball 28-pound ball, 50 reps

30 Pull-ups

Wall-ball 28-pound ball, 30 reps

20 Pull-ups

Wall-ball 28-pound ball, 20 reps

15 Pull-ups

Our wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.

Monday 040202

Four rounds for time of:

Run 400 meters

50 Squats

Tuesday 040203

For total time, 30-20- and then 10 rep rounds of:

1½ pood Kettlebell snatch, left, then right arm

Pull-ups

Thursday 040205

Rounds at 15-13-11-9-7-5-3 and 1 reps of:

Deadlift

Ring Dip

Friday 040206

Rounds at 15-13-11-9-7-5-3 and 1 reps of:

Barbell Thruster

Pull-ups

Friday 040130

Five rounds for time of:

Run 400 meters

21 Sit-ups

21 Back/hip extensions

Sunday 040201

7 rounds, for total reps, with 60 second at each exercise:

95-pound Thruster

Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may. Post total reps to comments.

Monday 040126

For twenty minutes:

Run 400 meters

35-pound dumbbell thruster, 21 reps

Wednesday 040128

Five rounds for time of:

Run 400 meters

95 pound hang squat clean 15 reps