Main Site Daily WODs

Thursday 211216

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

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Compare to 201221.



Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Tuesday 211214

Light Linda

24-21-18-15-12-9-6-3 reps for time of:

Bodyweight deadlift

¾ bodyweight bench press

½ bodyweight squat clean

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Scaling:

Choose loading that allows you to consistently move through each set with minimal rest.

Intermediate Option:

 21-18-15-12-9-6-3 reps for time of:

Deadlift, 125/185

Bench press, 85/125

Squat clean, 65/95

Beginner Option:

15-12-9-6-3 reps for time of:

Deadlift, 65/95

Bench press, 45/65

Squat clean, 35/45

Monday 211213

Half 5K

Run 2,500 meters

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Scaling:

Treat this like a time trial and go hard throughout.

Beginner Option:

Jog 1 mile

Sunday 211212

Half Chelsea

Every minute on the minute for 15 minutes perform:

10 pull-ups

15 push-ups

20 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

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Scaling:

If you are unable to complete a round in 50 seconds or less when fresh, reduce the reps.

Intermediate Option:

 Every minute on the minute for 15 minutes perform:

7 pull-ups

12 push-ups

18 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

Beginner Option:

 Every minute on the minute for 10 minutes perform:

3 ring rows

6 elevated push-ups

9 squats

If you fall behind the clock, keep going for 10 minutes and see how many rounds you can complete.

Friday 211210

Extended Elizabeth

21-18-15-12-9-6-3 reps for time of:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

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Scaling:

Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option:

Elizabeth

21-15-9 reps for time:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

Beginner Option:

21-15-9 reps for time:

Power cleans

Jumping ring dips

♀ 35 lb  ♂ 45 lb

Thursday 211209

For time:

Row 1,000 meters

50 thrusters

30 pull-ups

Row 750 meters

25 thrusters

15 pull-ups

Row 500 meters

15 thrusters

9 pull-ups

♀ 35 lb  ♂ 45 lb

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Compare to 041116.



Scaling:

Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 500 meters

21 thrusters

12 jumping pull-ups

Row 400 meters

15 thrusters

9 jumping pull-ups

Row 300 meters

9 thrusters

6 jumping pull-ups

♀ 15 lb.  ♂ 22 lb

Wednesday 211208

Double Isabel

For time:

60 snatches

♀ 95 lb.  ♂ 135 lb.

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Scaling:

Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes.

Intermediate Option:

For time:

45 snatches

♀ 95 lb.  ♂ 135 lb.

Beginner Option:

For time:

30 snatches

♀ 22 lb.  ♂ 35 lb.

Monday 211206

For time:

20 back squats

40 toes-to-bars

60/40-calorie row

♀ 155 lb  ♂ 225 lb

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Scaling:

Choose loading and modifications that allow you to complete large sets with minimal rest. Go hard on the row.

Intermediate Option:

For time:

20 back squats

40 toes-to-bars

60/40-calorie row

♀ 125 lb  ♂ 185 lb

Beginner Option:

For time:

15 back squats

30 hanging knee raises

45/30-calorie row

♀ 55 lb  ♂ 75 lb

Sunday 211205

Complete as many rounds as possible in 20 minutes of:

5 burpees

15-ft rope climb, 1 ascent

30 double-unders

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Compare to 141112.



Scaling:

Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

5 burpees

1 rope climb, lying to standing

30 single-unders

Saturday 211204

Nasty Girls V2

3 rounds for time of:

50 single-leg squats, alternating

7 muscle-ups

10 hang power cleans

♀ 125 lb  ♂ 175 lb

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Compare to 150502.



Scaling:

This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option:
Nasty Girls

3 rounds for time of:

50 squats

7 muscle-ups

10 hang power cleans

♀ 95 lb  ♂ 135 lb

Beginner Option:

3 rounds for time of:

25 squats

5 assisted pull-ups

10 hang power cleans

♀ 22 lb  ♂ 35 lb