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.

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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.

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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

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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

WOD Tuesday 04-27-2021

5 rounds for time of:

15 strict handstand push-ups
15 strict ring dips
1,000-m row

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Compare to 191220.


Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row

Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row

WOD Monday 04-26-2021

5 rounds for time of:

3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

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Scaling:
This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.

Intermediate Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 125 lb. ♂ 185 lb.

Beginner Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 55 lb. ♂ 75 lb.

WOD Friday 04-23-2021

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

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Compare to 151106.

Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.

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