WOD Monday 01-31-2022

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

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Scaling:
Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

WOD Saturday 01-29-2022

For time:

Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups

♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball

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Scaling:
Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.

Beginner Option:
For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups

♀ 8-kg KB, 6-lb ball
♂ 12-kg KB, 10-lb ball

WOD Tuesday 01-25-2022

For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

♀ 75 lb. ♂ 115 lb.

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Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.

Intermediate Option:
For time:
75 double-unders
21 front squats
21 push presses
75 double-unders
15 front squats
15 push presses
75 double-unders
9 front squats
9 push presses

♀ 75 lb. ♂ 115 lb.

Beginner Option:
For time:
100 single-unders
21 front squats
21 push presses
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses

♀ 22 lb. ♂ 35 lb.

WOD Saturday 01-22-2022

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 125 lb ♂ 185 lb

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Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

♀ 55-lb push press, 65-lb clean
♂ 75-lb push press, 95-lb clean

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