Complete as many reps as possible in 8 minutes of: Shoulder presses at 75/115 lb. Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: Hang power cleans at 135/205 lb. Each time you break, perform 30 squats Post number of presses and cleans completed to comments. Compare to 150518. Scaling: Today’s workout … [Read more...] about Wednesday 211027
Main Site Daily WODs
Tuesday 211026
3 rounds for time of: Run 800 meters 50 deadlifts ♀ 65 lb. ♂ 95 lb. Post time to comments. Scaling: Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed. Beginner Option: 3 rounds for time of: Run400 meters 25 deadlifts ♀ 35 lb. ♂ 45 lb. … [Read more...] about Tuesday 211026
Monday 211025
4 rounds for time of: 50-ft. overhead walking lunge 25 GHD sit-ups ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 180714. Scaling: Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to … [Read more...] about Monday 211025
Saturday 211023
Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 190911. Scaling: This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-meter run 15 overhead squats ♀ 45 lb. ♂ 65 … [Read more...] about Saturday 211023
Friday 211022
Lift Move Work 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max bar muscle-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 30 double-unders 8 single-arm dumbbell push presses (left arm) … [Read more...] about Friday 211022
Thursday 211021
For time: 1,000-m row 25 box jumps, 30-in. box 1,000-m row 50 box jumps, 24-in. box 1,000-m row 75 box jumps, 20-in. box Post time to comments. Scaling: Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less. Intermediate Option: For time: 1,000-m row 20 box jumps, 30-in. box 1,000-m row 40 box jumps, 24-in. … [Read more...] about Thursday 211021
Tuesday 211019
For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Post time to comments. Compare to 181013. Scaling: If you are not highly proficient with handstands, modify each movement to a point that … [Read more...] about Tuesday 211019
Monday 211018
Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Post loads to comments. Compare to 200930. Scaling: Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide … [Read more...] about Monday 211018
Sunday 211017
60 toes-to-bars for time *perform 12 burpees at the start of each minute Post time to comments. Scaling: This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed. Beginner Option: 50 hanging knee raises for time *perform 5 … [Read more...] about Sunday 211017
Friday 211015
Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 191208. Scaling: Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal 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 Friday 211015