WOD Saturday 11-20-2021

3 rounds for max reps of:

1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups

Post reps of each to comments.


Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.

Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups

1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups

Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups

WOD Friday 11-19-2021

10 rounds for time of:

1 power snatch
3 overhead squats

♀ 125 lb. ♂ 185 lb.

Post time to comments.
Compare 180225.


Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats

♀ 95 lb. ♂ 135 lb.

Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats

♀ 35 lb. ♂ 45 lb.

WOD Tuesday 11-16-2021

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans
60 double-unders

♀ 14-lb. ball ♂ 20-lb. ball

Post rounds completed to comments.
Compare to 180112.


Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

♀ 10-lb. ball ♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders

WOD Monday 11-15-2021

21-15-9 reps for time of:

Deadlifts
Strict ring dips

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 160118.


Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.

Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips

♀ 165 lb. ♂ 245 lb.

Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.

WOD Friday 11-12-2021

Maxton
With a weight vest, 13 rounds for time of:

8 strict pull-ups
26 box step-ups
21 burpees

♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box

Post time to comments.


Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees

♀ 20-in. box
♂ 24-in. box

Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees

Create your website with WordPress.com
Get started