WOD Wednesday 02-09-2022

5 rounds for time of:

35 double-unders
Run 200 meters

Post time to comments.
Compare to 110916.


Scaling:
This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

Beginner Option:
4 rounds for time of:
35 single-unders
Run 200 meters

WOD Tuesday 02-08-2022

3 rounds for time of:

25 deadlifts
Bike 1,000 meters

♀ 155 lb ♂ 225 lb

Post time to comments.
Compare to 180603.


Scaling:
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option:
3 rounds for time of:
25 deadlifts
Bike 1,000 meters

♀ 125 lb ♂ 185 lb

Beginner Option:
3 rounds for time of:
15 deadlifts
Bike 500 meters

♀ 65 lb ♂ 95 lb

WOD Monday 02-07-2022

Time-Priority Fran
For reps:

60 seconds of thrusters
60 seconds of pull-ups
45 seconds of thrusters
45 seconds of pull-ups
30 seconds of thrusters
30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

This workout takes 4.5 minutes, with no rest between exercises. Post total reps completed to comments.


Scaling:
A classic combination of thrusters and pull-ups. Beginners can reduce the loading and modify the pull-up in order to push the pace with minimal rest.

Beginner Option:
For reps:
60 seconds of thrusters
60 seconds of jumping pull-ups
45 seconds of thrusters
45 seconds of jumping pull-ups
30 seconds of thrusters
30 seconds of jumping pull-ups

♀ 35 lb ♂ 45 lb

WOD Saturday 02-05-2022

Freestyle Diane
45 reps of each for time:

Deadlifts
Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

Post time and rep scheme used to comments.


Scaling:
If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.

Intermediate Option:
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb ♂ 225 lb

Beginner Option:
21-15-9 reps for time of:
Deadlifts
Elevated push-ups
♀ 55 lb ♂ 75 lb

WOD Friday 02-04-2022

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.
Compare to 201227.


Scaling:
Modify the movements so you’re able to work through the reps with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, do AbMat sit-ups instead.

Intermediate Option:
For time:
50 sit-ups
40 toes-to-bars
30 GHD sit-ups to parallel
20 pull-ups
10 strict pull-ups
5 bar muscle-ups

Beginner Option:
For time:
50 sit-ups
40 hanging knee raises
30 jumping pull-ups
20 ring rows
10 low ring transitions

WOD Wednesday 02-02-2022

1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)

Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.


Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.

Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)

Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets

WOD Tuesday 02-01-2022

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb DBs and 16-in box
♂ 50-lb DBs and 20-in box

Post push press reps completed each round to comments.
Compare to 200324.


Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box
♂ 40-lb DBs and 20-in box

Beginner Option:
Three 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box
♂ 15-lb DBs and 10-in box

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