Main Site Daily WODs

Sunday 220403

Karen

For time:

150 wall-ball shots

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

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Compare to 210603.



Scaling:

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Intermediate Option:

For time:

150 wall-ball shots

♀ 10-lb ball to 9-ft target

♂ 14-lb ball to 10-ft target

Beginner Option:

For time:

75 wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Friday 220401

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

50-ft handstand walk

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.

Compare to 200417.



Scaling:

Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

25-ft handstand walk

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

10 dumbbell rows, left arm

10 dumbbell rows, right arm

25-ft waiter walk, left arm

25-ft waiter walk, right arm

♀ 15-lb DB ♂ 20-lb DB

Thursday 220331

Back squat 5-5-3-3-3-1-1-1-1-1 reps

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Compare to 150319.



Scaling:

Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes can use this session as an opportunity to drill the movement.

Beginner Option:

Back squat 5-5-3-3-3-3-3-3-3-3 reps

Wednesday 220330

Complete as many rounds as possible in 10 minutes of:

15 deadlifts

15 hand-release push-ups

♀ 95 lb ♂135 lb

Post rounds completed to comments.



Scaling:

A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

15 deadlifts

15 hand-release push-ups

♀ 75 lb ♂115 lb

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 deadlifts

10 elevated push-ups

♀ 45 lb ♂ 65 lb

Monday 220328

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♀ 30-in box, 135 lb

♂ 30-in box, 185 lb

Post time to comments.

Compare to 210411.



Scaling:

This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:

 9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♀ 24-in box, 115 lb

♂ 30-in box, 155 lb

Beginner Option:

9-6-3 reps for time of:

Snatches

Burpee box step-overs

♀ 15-in box, 55 lb

♂ 20-in box, 75 lb

Sunday 220327

2022 Individual Quarterfinal Workout 3

For time:

8 wall-ball shots

    4 shuttle runs

    1 rope climb

16 wall-ball shots

    8 shuttle runs

    2 rope climbs

24 wall-ball shots

    12 shuttle runs

    3 rope climbs

32 wall-ball shots

    16 shuttle runs

    4 rope climbs

24 wall-ball shots

   12 shuttle runs

    3 rope climbs

16 wall-ball shots

    8 shuttle runs

    2 rope climbs

8 wall-ball shots

    4 shuttle runs

    1 rope climb

Time cap: 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

 ♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope



Scaling:

Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.

Beginner Option:

 6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

 10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

Saturday 220326

Shoulder press 10-10-10-10-10 reps

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Compare to 200423.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Thursday 220324

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.

Compare to 100506.



Scaling:

This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

♀ 22 lb ♂ 35 lb

Wednesday 220323

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.

Compare to 200720.



Scaling:

Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

7 ring push-ups

20 box step-ups

♀ 24-in box ♂ 30-in box

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 assisted push-ups

20 box step-ups

♀ 16-in box ♂ 20-in box

Tuesday 220322

5 rounds for time of:

15 barbell lunges

75 double-unders

♀ 95 lb ♂ 135 lb

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Scaling:

Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.

Intermediate Option:

5 rounds for time of:

15 barbell lunges

50 double-unders

♀ 65 lb ♂ 95 lb

Beginner Option:

4 rounds for time of:

15 lunges

50 single-unders