WOD Saturday 02-19-2022

For time:

30 rope climbs, 15 ft

Post time to comments.
Compare to 170417.


Scaling:
Beginner level athletes should watch “The Rope Climb (Basket)” and “The Rope Climb (Wrapping)” and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate Option:
For time:
21 rope climbs, 15 ft

Time cap: 15 minutes.

Beginner Option:
For time:
30 rope climbs, lying to standing

WOD Tuesday 02-15-2022

For total reps:

3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.
Compare to 210508.


Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups 3 sets of push jerks, ½ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups

Rest 30 sec. between sets.

WOD Monday 02-14-2022

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.


Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

WOD Saturday 02-12-2022

3 rounds for time of:

15 kettlebell swings
20 box jumps
250-m row

♀ 35-lb KB, 20-in box
♂ 53-lb KB, 24-in box

Post time to comments.


Scaling:
This is a fast workout. Set yourself up for success with quick transitions to keep the intensity high. Newer athletes can reduce the reps and shoot to complete the workout in 8 minutes or less.

Beginner Option:
3 rounds for time of:
10 kettlebell swings
15 box jumps
200-m row

♀ 13-lb KB, 12-in box
♂ 26-lb KB, 18-in box

WOD Friday 02-11-2022

6 rounds for time of:

5 hang power cleans
10 weighted lunges

♀105 lb ♂ 155 lb

Then,
Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

Post time to complete the couplet and distance walked to comments.


Scaling:
Reduce the load on the power clean in order to complete the sets without rest. If you have not developed the skill to walk on your hands, spend 4 minutes practicing by putting weight on your hands, i.e. a handstand hold, plank hold, bear crawl, or hold a weight overhead.

Intermediate Option:
6 rounds for time of:
5 hang power cleans
10 weighted lunges

♀95 lb ♂ 135 lb

Then,
Handstand walk as far as possible in 4 minutes.

Beginner Option:
3 rounds for time of:
5 hang power cleans
10 weighted lunges

♀55 lb ♂ 75 lb
Then,
Bear crawl as far as possible in 2 minutes.

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