Rest day!
“The best revenge is not to be like your enemy.” – Marcus Aurelius
Month: September 2021
WOD Wednesday 09-29-2021
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
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Compare to 200110.
Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.
Beginner Option:
Thruster 5-5-3-3-3-1-1-1-1 reps
WOD Tuesday 09-28-2027
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.
Intermediate Option:
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.
Beginner Option:
3 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
WOD Monday 09-27-2021
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 45 lb. ♂ 65 lb.
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Compare to 061207.
Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.
Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups
♀ 15 lb. ♂ 22 lb.
WOD Sunday 09-26-2021
Rest day!
“Don’t explain your philosophy. Embody it.” Epictetus
WOD Saturday 09-25-2021
For time:
30 strict muscle-ups
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Compare to 160820.
Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.
Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
WOD Friday 09-24-2021
Back squat 10-5-3-1-1-1-3-5-10 reps
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Compare to 150514.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
WOD Thursday 09-23-2021
Rest day!
“Think of the life you have lived until now as over and, as a dead man, see what’s left as a bonus and live it according to Nature. Love the hand that fate deals you and play it as your own, for what could be more fitting?” – Marcus Aurelius
WOD Wednesday 09-22-2021
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
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Compare to 180903.
Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box
Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders
♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
WOD Tuesday 09-21-2021
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees
♀ 65 lb. ♂ 95 lb.
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Compare to 170622.
Scaling:
This is a sprint. Reduce the reps and loading so you can move quickly and with minimal rest.
Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees
♀ 55 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees
♀ 35 lb. ♂ 45 lb.
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