WOD Tuesday 06-01-2021

5 rounds for time of:

1-min. handstand hold
21 toes-to-bars

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Compare to 190717.


Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.

Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars

Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups

WOD Saturday 05-29-2021

5 rounds for time of:

Row 500 meters
7 thrusters

♀ 95 lb. ♂ 135 lb.

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Compare to 101202.


Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters

♀ 45 lb. ♂ 65 lb.

WOD Wednesday 05-26-2021

Complete as many rounds as possible in 20 minutes of:

21 bench presses
21 L pull-ups

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 141014.


Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups

♀ 45 lb. ♂ 65 lb.

WOD Tuesday 05-25-2021

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

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Compare to 150323.


Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

WOD Monday 05-24-2021

21-18-15-12-9-6-3 reps for time of:

Triple-unders
Echo Bike (calories)

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Compare to 180416.


Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

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