WOD Monday 05-30-2022

5 rounds for time of:

Swim 200 meters
Rest 2 minutes

Post total time to comments.
Compare to 180331.


Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes

WOD Thursday 05-26-2022

For time:

Row 1,000 meters

Then, 5 rounds of:
20 back extensions
16 GHD sit-ups

Then, row 1,000 meters

Post time to comments.
Compare to 160102.


Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.

Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters

Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters

WOD Wednesday 05-25-2022

Five 2.5-minute rounds of:

Run 400 meters
Max-rep overhead squats

♀ 65 lb ♂ 95 lb

There is no rest between rounds.
Post total number of overhead squats completed each round to comments.


Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb

WOD Tuesday 05-24-2022

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

♀ 25-lb DBs, use one for pull-ups
♂ 35-lb DBs, use one for pull-ups

Post rounds completed to comments.
Compare to 191105.


Scaling:
Reduce the weight in order to complete each exercise with minimal rest or transition time.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

♀ 15-lb DBs, use one for pull-ups
♂ 25-lb DBs, use one for pull-ups

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 push-ups
9 dumbbell squats

♀ 10-lb DBs
♂ 20-lb DBs

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