For time: 20 back squats 40 toes-to-bars 60/40-calorie row ♀ 155 lb ♂ 225 lb Post rounds completed to comments. 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 … [Read more...] about Monday 211206
Main Site Daily WODs
Sunday 211205
Complete as many rounds as possible in 20 minutes of: 5 burpees 15-ft rope climb, 1 ascent 30 double-unders Post rounds completed to comments. 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 … [Read more...] about Sunday 211205
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 Post time to comments. 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 … [Read more...] about Saturday 211204
Thursday 211202
Muscle snatch 1-1-1-1-1 reps Power snatch 1-1-1-1-1 reps Squat snatch 1-1-1-1-1 reps Post loads to comments. Compare to 210323. Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes … [Read more...] about Thursday 211202
Wednesday 211201
3 rounds for time of: 500-m row 21 push-ups 12 strict toes-to-rings Post time to comments. Compare to 200801. Scaling: The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest. Beginner Option: 3 rounds for time of: 250-m row 15 assisted push-ups 12 sit-ups … [Read more...] about Wednesday 211201
Tuesday 211130
With a continuously running clock, complete 5 thrusters every minute. From 0:00-5:00 use ♀ 55 / ♂ 75 lb. From 5:00-10:00 use ♀ 65 / ♂ 95 lb. From 10:00-15:00 use ♀ 75 / ♂ 115 lb. Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able. Post number of minutes completed to comments. Compare to 160420. Scaling: This workout starts light, and the reps … [Read more...] about Tuesday 211130
Sunday 211128
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of: 10 box jumps 15 push jerks 20 seconds on the Echo Bike ♀ 20-in. box, 65-lb. jerks ♂ 24-in. box, 95-lb. jerks Post total number of calories completed to comments. Compare to 210706. Scaling: This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a … [Read more...] about Sunday 211128
Saturday 211127
Complete as many rounds as possible in 10 minutes of: 30-second L-sit from the floor 10 odd-object cleans Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans. Post rounds completed to comments. Scaling: Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a … [Read more...] about Saturday 211127
Friday 211126
Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl Post rounds completed to comments. Compare to 161124. Scaling: Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume. Beginner Option: 3 rounds, for … [Read more...] about Friday 211126
Wednesday 211124
Overhead squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Compare to 210401. Scaling: Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Wednesday 211124