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Month: March 2022

WOD Friday 04-01-2022

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft handstand walk

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.
Compare to 200417.

Scaling:
Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft handstand walk

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 dumbbell rows, left arm
10 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm

♀ 15-lb DB ♂ 20-lb DB

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WOD Wednesday 03-30-2022

Complete as many rounds as possible in 10 minutes of:

15 deadlifts
15 hand-release push-ups

♀ 95 lb ♂135 lb

Post rounds completed to comments.

Scaling:
A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups

♀ 75 lb ♂115 lb

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
10 elevated push-ups

♀ 45 lb ♂ 65 lb

WOD Tuesday 03-29-2022

9-6-3 reps for time of:

Snatches
Burpee box jump-overs

♀ 30-in box, 135 lb
♂ 30-in box, 185 lb

Post time to comments.
Compare to 210411.

Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs

♀ 24-in box, 115 lb
♂ 30-in box, 155 lb

Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs

♀ 15-in box, 55 lb
♂ 20-in box, 75 lb

WOD Monday 03-28-2022

2022 Individual Quarterfinal Workout 3

For time:
8 wall-ball shots
  4 shuttle runs
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
  4 shuttle runs
  1 rope climb

Time cap: 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.

Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

WOD Friday 03-25-2022

Complete as many rounds as possible in 7 minutes of:

10 squat cleans
20 sit-ups

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.
Compare to 100506.

Scaling:
This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups

♀ 22 lb ♂ 35 lb

WOD Thursday 03-24-2022

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.
Compare to 200720.

Scaling:
Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups

♀ 24-in box ♂ 30-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 assisted push-ups
20 box step-ups

♀ 16-in box ♂ 20-in box

WOD Wednesday 03-23-2022

5 rounds for time of:

15 barbell lunges
75 double-unders

♀ 95 lb ♂ 135 lb

Post time to comments.

Scaling:
Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.

Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders

♀ 65 lb ♂ 95 lb

Beginner Option:
4 rounds for time of:
15 lunges
50 single-unders