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WOD Tuesday 05-30-2023

Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 220530.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

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WOD Monday 05-29-2023

Lynne

5 rounds for max reps of:
Body-weight bench presses
Pull-ups

Post reps for both exercises in all rounds.
Compare to 180409.


Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option:
5 rounds for max reps of:
Push-ups
Ring rows

WOD Friday 05-26-2023

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.


Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

WOD Thursday 05-25-2023

In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups

♀ 20-in box ♂ 24-in box

Post reps completed to comments.


Scaling:
Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.

Beginner Option:
In 15 minutes, complete as many reps as possible of:
40 box step-ups
40 jumping pull-ups
30 lunges
30 burpees
20 hanging knee raises
20 assisted push-ups
Max-reps 3 ring rows + 3 jumping dips

♀ 12-in box ♂ 20-in box

WOD Wednesday 05-24-2023

10 rounds for time of:
5 front squats
5 parallette handstand push-ups

♀ 145 lb ♂ 205 lb

Post time to comments.
Compare to 210827.


Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.

Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates

♀ 110 lb ♂ 165 lb

Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups

♀ 35 lb ♂ 55 lb