Main Site Daily WODs

Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks 30 double-unders ♀ 105 lb ♂ 155 lb Post rounds completed to comments. Compare to 201124. Scaling: Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re … [Read more...] about Thursday 221006

Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Post rounds completed to comments. Compare to 200118. Scaling: If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, … [Read more...] about Wednesday 221005

5 rounds for time of: 10 box jumps 10 inverted burpees ♀ 30-in box ♂ 36-in box Post time to comments. Scaling: In the inverted burpee, rock from a supine position on the floor to standing and then into a controlled handstand. If that is too difficult, move your body through a similar range of motion, from lying to standing to inverted on your hands. Jump to a box that is … [Read more...] about Tuesday 221004

4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb Post time to comments. Scaling: Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout. Beginner Option: 3 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 35 … [Read more...] about Sunday 221002

Complete as many rounds as possible in 12 minutes of: 7 muscle-ups Bike 21 calories Post rounds completed to comments. Scaling: If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 4 … [Read more...] about Saturday 221001

For time: 200 double-unders 15 thrusters 100 double-unders 15 thrusters 200 double-unders ♀ 105 lb ♂ 155 lb Post time to comments. Scaling: This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well. Intermediate … [Read more...] about Friday 220930

Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 211015. Scaling: Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is … [Read more...] about Wednesday 220928

Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats Post rounds completed to comments. Compare to 210321. Scaling: Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed. Beginner Option: Complete … [Read more...] about Tuesday 220927

Complete as many rounds as possible in 12 minutes of: 50-ft handstand walk 25 GHD sit-ups Post rounds completed to comments. Scaling: If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 50-ft handstand walk 15 GHD … [Read more...] about Monday 220926

7 rounds for time of: 1 legless rope climb, 15 ft 10 burpees Post time to comments. Scaling: The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks. Intermediate Option: For time: 4 rounds of: 1 legless rope climb, 15 ft 10 burpees Then, 3 … [Read more...] about Saturday 220924