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WOD Monday 03-20-2023

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

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WOD Friday 03-17-2023

IQF Test 1

For time:
9 front squats, weight 1
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3
21 chest-to-wall handstand push-ups

Time cap: 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Scaling:
Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.

Intermediate option:
For time:
9 front squats, weight 1
6 handstand walks, 25 feet
15 front squats, weight 2
9 muscle-ups
21 front squats, weight 3
12 chest-to-wall handstand push-ups

♀ 125, 95, 65 lb
♂ 185, 135, 95 lb

Beginner option:
For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups

♀ 65, 45, 35 lb
♂ 95, 65, 45 lb

WOD Wednesday 03-15-2023

For time:
1,500-m row
150 double-unders
1.5-mile run

Post time to comments.

Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run

WOD Tuesday 03-14-2023

Complete as many rounds as possible in 10 minutes:
5 L pull-ups
25-ft handstand walk

Post rounds completed to comments.

Scaling:
Two relatively high-skill movements today. If you are unable to perform an L pull-up, choose a modification that will challenge your pulling and core strength. If you are unable to walk on your hands, spend this portion of the workout practicing an inverted movement, such as a wall walk.

WOD Monday 03-13-2023

5 rounds for time of:
Bike 1,600 meters
30 single dumbbell hang clean and jerks
30 push-ups

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
Today’s workout is meant to be a long grind. Settle into a pace you can sustain through all 5 rounds, shooting to complete the work in 35 minutes or less.

Intermediate Option:
5 rounds for time of:
Bike 1,600 meters
20 single dumbbell hang clean and jerks
20 push-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
Bike 800 meters
15 single dumbbell hang clean and jerks
15 elevated push-ups

♀ 10-lb DB ♂ 15-lb DB