WOD Tuesday 08-31-2021

For time:

10 muscle-ups
100 squats
10 muscle-ups
100-cal. row

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Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row

Beginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row

WOD Saturday 08-28-2021

10 rounds for time of:

5 front squats
5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

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Compare to 150309.


Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.

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.

WOD Friday 08-27-2021

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.


Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

WOD Tuesday 08-24-2021

3 rounds for time of:

Row 500 meters
Run 400 meters
30 GHD sit-ups

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Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups

Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups

WOD Monday 08-23-2021

5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

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Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups

♀ 10-lb. DBs ♂ 15-lb. DBs

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