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Month: February 2023

WOD Friday 02-24-2023

3 rounds for time of:
20 Turkish get-ups
Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.

Scaling:
With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.

Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

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WOD Thursday 02-23-2023

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk

♀ 45-lb DBs ♂ 65-lb DBs

Post rounds completed to comments.
Compare to 160326.

Scaling:
Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk

♀ 30-lb DBs ♂ 45-lb DBs

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter bear crawl

♀ 10-lb DBs ♂ 15-lb DBs

WOD Wednesday 02-22-2023

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.
Compare to 210228.

Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a 1-mile run time trial — a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time

WOD Tuesday 02-21-2023

Cindy XXX

Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats 25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Try as long as possible for unbroken sets.

Post reps completed (or time) to comments.
Compare to 200616.

Scaling:
Today’s workout is a version of the benchmark workout Cindy. Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this workout as written, focusing on unbroken sets for as long as possible.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 ring rows
10 assisted push-ups
15 squats

WOD Thursday 02-16-2023

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.
Compare to 180228.

Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

♀ 45 lb ♂ 75 lb