Rest day!
“How long are you going to wait before you demand the best for yourself?” – Epictetus
WOD Wednesday 10-20-2021
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Post time to comments.
Compare to 181013.
Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.
Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups
Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
WOD Tuesday 10-19-2021
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Post loads to comments.
Compare to 200930.
Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.
Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 reps
Beginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps
WOD Monday 10-18-2021
60 toes-to-bars for time
*perform 12 burpees at the start of each minute
Post time to comments.
Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
50 hanging knee raises for time
*perform 5 burpees at the start of each minute
WOD Sunday 10-17-2021
Rest day!
“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him.” – Viktor Frankl
WOD Saturday 10-16-2021
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 191208.
Scaling:
Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.
Beginner Option:
Snatch 3-3-2-2-2-1-1 reps
WOD Friday 10-15-2021
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.
Post results to comments.
Compare to 180816.
Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.
Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
WOD Thursday 10-14-2021
“Curb your desire—don’t set your heart on so many things and you will get what you need.” – Epictetus
WOD Wednesday 10-13-2021
5 rounds for time of:
20 GHD sit-ups
400-m run
Post time to comments.
Scaling:
Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.
Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run
Beginner Option:
3 rounds for time of:
20 sit-ups
400-m run
WOD Tuesday 10-12-2021
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 95 lb. ♂ 135 lb.
Post total muscle-ups and total clean and jerks to comments.
Compare to 120423.
Scaling:
Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.
Intermediate Option:
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 75 lb. ♂ 115 lb.
Beginner Option:
8 1-minute rounds for max reps of:
20 seconds of 2 ring rows + 2 jumping ring dips
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 35 lb. ♂ 45 lb.
