WOD Tuesday 11-09-2021

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

Power cleans
Bar-facing burpees

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 110902.


Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees

♀ 35 lb. ♂ 45 lb.

WOD Monday 11-08-2022

Complete as many rounds as possible in 15 minutes of:

Row 25 calories
25 GHD sit-ups
15 box jumps

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.


Scaling:
Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps

♀ 24-in. box ♂ 30-in. box

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories
20 sit-ups
15 box jumps

♀ 14-in. box ♂ 20-in. box

WOD Saturday 11-06-2021

Complete as many rounds in 12 minutes as you can of:

5 front squats
10 chest-to-bar pull-ups
20 double-unders

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.
Compare to 100609.


Scaling:
Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.

Intermediate Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
7 chest-to-bar pull-ups
20 double-unders

♀ 105 lb. ♂ 165 lb.

Beginner Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
10 jumping pull-ups
20 single-unders

♀ 55 lb. ♂ 75 lb.

WOD Friday 11-05-2021

Nate
Complete as many rounds as possible in 20 minutes of:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell

Post rounds completed to comments.
Compare to 180905.


Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
assisted muscle-ups
assisted handstand push-ups
8 kettlebell swings

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
assisted handstand push-ups
8 kettlebell swings

♀ 12-kg kettlebell
♂ 16-kg kettlebell

WOD Wednesday 11-03-2021

For time:

150 squats
50 V-ups
120 squats
40 V-ups
90 squats
30 V-ups

Post time to comments.


Scaling:
Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
60 squats
25 sit-ups
40 squats
20 sit-ups
20 squats
15 sit-ups

WOD Tuesday 11-02-2021

With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.


Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option:
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps

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