WOD Friday 07-09-2021

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 201120.


Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

WOD 07-07-2021

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 201226.


Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

WOD Tuesday 07-06-2021

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.


Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

WOD Monday 07-05-2021

1775

Complete as many rounds as possible in 60 minutes of:

17 power cleans
75 squats

♀ 95 lb. ♂ 135 lb.

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.

Post rounds completed to comments.
Compare to 160614.


Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.

Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats

♀ 85 lb. ♂ 115 lb.

Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Beginner Option:
Complete two rounds of:
17 power cleans 75 squats

♀ 55 lb. ♂ 75 lb.

Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

WOD Saturday 07-03-2021

Last-Chance Qualifier Event 3
For time:

100 burpees

For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.


Scaling:
Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.

Intermediate Option:
Complete as many burpees as possible in 7 minutes.

For each rep, jump and touch a target 12 inches above your reach.

Beginner Option:
Complete as many burpees as possible in 7 minutes.

WOD Friday 07-02-2021

Last-Chance Qualifier Event 1
42-30-18 reps for time of:

Row (cal.)
Alternating dumbbell hang snatch

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Post time to comments.

Scaling:
Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch

♀ 15-lb. dumbbell
♂ 20-lb. dumbbell

Create your website with WordPress.com
Get started