Main Site Daily WODs

Sunday 040215

Seven rounds for time of:

5 Handstand push-ups

10 Pull-ups

20 Squats

Tuesday 040210

Five rounds for time:

Overhead squat 65 pounds, 15 reps

Row 500 meters

25 Sit-ups

Wednesday 040211

For time:

30 Muscle-ups or 60 pull-ups and 60 dips.

Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

Friday 040213

Five slow rounds of:

Deadlift bodyweight, 15 reps

Max reps pull-ups

Max reps dips

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.

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

Monday 040202

Four rounds for time of:

Run 400 meters

50 Squats