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WOD Friday 11-11-2022

Chad
For time:

1,000 weighted box step-ups

♀ 35-lb pack, 20-in box
♂ 45-lb pack, 20-in box

Post time to comments.


Scaling:
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:
For time:
1,000 weighted box step-ups

♀ 20-lb pack, 20-in box
♂ 30-lb pack, 20-in box

Beginner Option:
For time:
500 box step-ups

♀ 12-in box ♂ 15-in box

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WOD Thursday 11-10-2022

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups
1 rope ascent, 15-ft rope

Post rounds completed to comments.
Compare to 180722.


Scaling:
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft rope

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope ascent, lying to standing

WOD Tuesday 11-08-2022

4 rounds for time of:

15 box jumps
Run 400 m

♀ 30-in box ♂ 36-in box

Post time to comments.
Compare to 180321.


Scaling:
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option:
4 rounds for time of:
15 box jumps
Run 400 m

♀ 24-in box ♂ 30-in box

Beginner Option:
3 rounds for time of:
15 box step-ups
Run 400 m

♀ 12-in box ♂ 15-in box

WOD Monday 11-07-2022

Hang squat snatch 1-1-1-1-1-1 reps

Post loads to comments.
Compare to 210514.


Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps

WOD Friday 11-04-2022

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Post time to comments.
Compare to 180504.


Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders

If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders

WOD Wednesday 11-02-2022

5 rounds for time of:

15 L pull-ups
30 single-leg squats

Post time to comments.


Scaling:
If you are unable to perform an L pull-up, choose a pulling exercise that is more challenging than the last time you performed pull-ups. Watch “Pistol Variations” and practice a single-leg squat with solid mechanics, focusing on keeping your heels down throughout the rep.

Intermediate Option:
5 rounds for time of:
15 kipping L pull-ups
30 single-leg squats

Beginner Option:
4 rounds for time of:
5 eccentric (negative) pull-ups
20 box step-ups