Rest day!
“If it is not right, do not do it, if it is not true, do not say it.” – Marcus Aurelius
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 Thursday 12-02-2021
Rest day!
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.” – Marcus Aurelius
WOD Wednesday 12-01-2021
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.
Compare to 200801.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
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 Sunday 11-28-2021
Rest day!
“External thinks are not the problem. It’s your assessment of them. Which you can erase right now.” – Marcus Aurelius
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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