WOD Wednesday 06-02-2021

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

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Scaling:
Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

WOD Tuesday 06-01-2021

5 rounds for time of:

1-min. handstand hold
21 toes-to-bars

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Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.

Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars

Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups

WOD Saturday 05-29-2021

5 rounds for time of:

Row 500 meters
7 thrusters

♀ 95 lb. ♂ 135 lb.

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Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters

♀ 45 lb. ♂ 65 lb.

WOD Wednesday 05-26-2021

Complete as many rounds as possible in 20 minutes of:

21 bench presses
21 L pull-ups

♀ 95 lb. ♂ 135 lb.

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Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups

♀ 45 lb. ♂ 65 lb.

WOD Tuesday 05-25-2021

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

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Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

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