WOD Friday 05-06-2022

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 210714.


Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

WOD Thursday 05-05-2022

Complete as many rounds as possible in 15 minutes of:

12 hang squat cleans
15 ring dips

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.


Scaling:
Reduce the load and modify the ring dips in order to move through this workout with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 box dips

♀ 35 lb ♂ 45 lb

WOD Wednesday 05-04-2022

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb TGU ♂ 50-lb TGU

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.
Compare to 201119.


Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU

Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.

WOD Tuesday 05-03-2022

21-18-15-12-9-6-3 reps for time of:

Triple-unders
GHD sit-ups
Deadlifts

♀ 125-lb deadlifts
♂ 185-lb deadlifts

Post time to comments.
Compare to 200402.


Scaling:
If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
GHD sit-ups
Deadlifts

♀ 125-lb deadlifts
♂ 185-lb deadlifts

Beginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts

♀ 75-lb deadlifts
♂ 115-lb deadlifts

WOD Friday 04-29-2022

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 210429.


Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb ♂ 115 lb

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb ♂ 45 lb

Create your website with WordPress.com
Get started