WOD Tuesday 03-01-2022

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.
Compare to 170711.


Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders

Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings 30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders

WOD Saturday 02-26-2022

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Post time to comments.
Compare to 170913.


Scaling:
Beginner athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots

♀ 6-lb ball
♂ 10-lb ball

WOD Wednesday 02-23-2022

3 rounds for time of:

Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs

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Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters

♀ 8-lb. DBs ♂ 15-lb. DBs

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