WOD Friday 05-07-2021

Elizabeth
21-15-9 reps for time of:

Cleans
Ring dips

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 200219.

Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups

♀ 55 lb. ♂ 75 lb.

WOD Wednesday 05-05-2021

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Post time to comments.
Compare to 200515.

Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.

Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing

♀ 5-lb. dumbbell
♂ 10-lb. dumbbell

WOD Tuesday 05-04-2021

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments.
Compare to 200112.

Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.

Beginner Option:
3 rounds, each for time, of:
Bike ½ mile

Rest as needed between efforts.

WOD Monday 05-03-2021

Complete as many rounds as possible in 5 min. of:

3 deadlifts
7 push presses

♀ 185-lb. deadlift, 75-lb. push press
♂ 275-lb. deadlift, 115-lb. push press

Post rounds completed to comments.
Compare to 180208.

Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses

♀ 125-lb. deadlift, 55-lb. push press
♂ 185-lb. deadlift, 85-lb. push press

Beginner Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses

♀ 75-lb. deadlift, 35-lb. push press
♂ 115-lb. deadlift, 45-lb. push press

WOD Saturday 05-01-2021

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.
Compare to 200304.

Scaling:
Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

WOD Friday 04-30-2021

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 120902.

Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb. ♂ 115 lb.

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb. ♂ 45 lb.

WOD Wednesday 04-28-2021

For time:

100 L pull-ups

Post time to comments.
Compare to 191127.

Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.

Intermediate Option:
For time:
50 L pull-ups

Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit