Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-inch box, 14-lb. ball ♂ 24-inch box, 20-lb. ball Post time to comments. Compare to 190722. Scaling: This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes. Intermediate Option: 4 rounds for time of: Run 400 … [Read more...] about Friday 211001
Main Site Daily WODs
Wednesday 210929
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Compare to 200110. Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement. Beginner Option: Thruster 5-5-3-3-3-1-1-1-1 reps … [Read more...] about Wednesday 210929
Tuesday 210928
5 rounds for time of: Row 350♀ / 500♂meter in as few pulls as possible. After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round. Post time and number of pulls each round to comments. Scaling: This workout encourages hard pulls on the rower. Increase the damper setting … [Read more...] about Tuesday 210928
Monday 210927
50-30-20 reps for time of: Thrusters Pull-ups ♀ 45 lb. ♂ 65 lb. Post time to comments. Compare to 061207. Scaling: Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran. Intermediate Option: 50-30-20 reps for time of: Thrusters Pull-ups ♀ 35 lb. ♂ 55 … [Read more...] about Monday 210927
Saturday 210925
2 rounds for time of: 50-cal. row 25 handstand push-ups Post time to comments. Compare to 180928. Scaling: Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest. Intermediate Option: 2 rounds for time of: 50-cal. row 15 … [Read more...] about Saturday 210925
Friday 210924
For time: 30 strict muscle-ups Post time to comments. Compare to 160820. Scaling: Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing … [Read more...] about Friday 210924
Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 150514. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Thursday 210923
Tuesday 210921
3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box Post time to comments. Compare to 180903. Scaling: Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify … [Read more...] about Tuesday 210921
Monday 210920
3 rounds for time of: 15-cal. row 12 power snatches 9 burpees ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 170622. Scaling: This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest. Intermediate Option: 3 rounds for time of: 15-cal. row 12 power snatches 9 burpees ♀ 55 lb. ♂ 75 lb. Beginner Option: 3 rounds for time … [Read more...] about Monday 210920
Sunday 210919
For time: 800-meter run 40 wall-ball shots 400-meter weighted run 20 wall-ball shots 400-meter weighted run 20 wall-ball shots 800-meter run 40 wall-ball shots ♀ 20-lb. ball, 9-ft. target ♂ 30-lb. ball, 10-ft. target Post time to comments. Scaling: Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight … [Read more...] about Sunday 210919