WOD Friday 05-20-2022

5 rounds for time of:

15 sumo deadlift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb

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Compare to 070925.


Scaling:
Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.

Beginner Option:
3 rounds for time of:
15 sumo deadlift high pulls
15 thrusters

♀ 22 lb ♂ 35 lb

WOD Thursday 05-19-2022

Push jerk 3-3-3-3-3 reps

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Compare to 210520.


Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1

WOD Wednesday 05-18-2022

Don’t let your imagination be crushed by life as a whole. Don’t try to picture everything bad that could possibly happen. Stick with the situation at hand, and ask, “Why is this so unbearable? Why can’t I endure it?” You’ll be embarrassed to answer.

Then remind yourself that past and future have no power over you. Only the present—and even that can be minimized. Just mark off its limits. And if your mind tries to claim that it can’t hold out against that…well, then, heap shame upon it.

Marcus Aurelius

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

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Scaling:
These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:
5 rounds for max distance of: Bike 1 minute Rest 1 minute

WOD Tuesday 05-17-2022

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

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Compare to 201205.


Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups

Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses

WOD Monday 05-16-2022

5 rounds for time of:

20 wall-ball shots
10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

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Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.

Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups

♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups

Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups

♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target

WOD Friday 05-13-2022

Complete as many rounds as possible in 45 minutes of:

Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups

♀ 215 lb ♂ 315 lb

Post rounds completed to comments.
Compare to 170624.


Scaling:
This workout requires steady output and pacing. Find a load for the deadlift that is challenging but not so heavy that you’re unable to maintain the points of performance.

Intermediate Option:
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups

♀ 175 lb ♂ 255 lb

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups

♀ 95 lb ♂ 135 lb

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