WOD Saturday 12-04-2021

Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

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Compare to 150502.


Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option: Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans

♀ 22 lb ♂ 35 lb

WOD Friday 12-03-2021

Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps

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Compare to 210323.


Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

WOD Tuesday 11-30-2021

With a continuously running clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 55 / ♂ 75 lb.
From 5:00-10:00 use ♀ 65 / ♂ 95 lb.
From 10:00-15:00 use ♀ 75 / ♂ 115 lb.
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.
Compare to 160420.


Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.

Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb.
From 5:00-10:00 use ♀ 45 / ♂ 65 lb.

WOD Monday 11-29-2021

Complete as many rower calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds on the rower

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments. Compare to 210706.


Scaling:
This workout involves some strategy. Go all out on the rower and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rower calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the rower

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

WOD Saturday 11-27-2021

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.


Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

WOD Friday 11-26-2021

Complete as many rounds as possible in 20 minutes of:

50 double-unders
100-ft. walking lunge
100-ft. bear crawl

Post rounds completed to comments.
Compare to 161124.


Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.

Beginner Option:
3 rounds, for quality:
50 single-unders
50-ft. walking lunge
50-ft. bear crawl

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