WOD 01-16-2021

4 rounds for time of:

400-m run
1-minute handstand hold

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Compare to 191126.

Scaling:
This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
3 rounds for time of:
400-m run
1-minute plank hold

WOD 01-15-2021

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

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Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

WOD 01-13-2021

Deadlift 1-1-1-1-1-1-1 reps

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Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps

WOD 01-12-2021

Task Tabata
300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.

Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.

Intermediate Option:
225 reps for time

Beginner Option:
150 reps for time, following the pattern:

20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

WOD 01-11-2021

Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

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Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs ♂ 20-lb. DBs

WOD 01-09-2021

For time:

Run 3,000 meters

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Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog 2,000 meters

WOD 01-08-2021

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

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Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

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