Saturday 120616
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
Movements: Push-UpRun/Running
Competitions:
Source:
www.crossfit.com
Similar Wods
Sunday 211003
Sunday 211003
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Thursday 230406
Thursday 230406
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Monday 231002
Monday 231002
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 125 lb ♂ 185 lb
Post number of dips completed each round to comments.
Scaling:
Reduce the thruster load in to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.
Intermediate option:
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 105 lb ♂ 155 lb
Beginner option:
5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips
Rest 2 minutes between rounds.
♀ 55 lb ♂ 75 lb
Saturday 210116
Saturday 210116
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 20-in. box ♂ 24-in. box
Post time to comments.
Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.
Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 15-in. box ♂ 20-in. box
Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 6-in. box ♂ 12-in. box