Greatness From Small Beginnings
10 rounds, each for time, of: 200-m row Rest approx. 90 seconds Scaling Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints. Urge people to do their Read More …
Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scaling This couplet is a sprint. Choose a load and Read More …
Clean and jerk 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and Read More …
Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Scaling Reduce the loading and number of reps, but keep Read More …
3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling This couplet pairs a light weightlifting movement that Read More …
3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of abmat sit-ups 1 minute of push presses 1 minute of abmat sit-ups Rest 1 minute Men: 95 lb. Women: 65 lb. Scaling Reduce the loads on the Read More …
Partner WOD! 2017 Team Series event 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 / 95 lb. 50 synchronized wall-ball shots 20 cleans, 185 / 135 lb. 50 synchronized wall-ball shots 10 cleans, 225 / 155 lb. Men Read More …
Regionals Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 bar facing burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 bar facing burpees Scaling Reduce the load and volume to keep Read More …
“Triple 1” For time: 1,000-m row 100 double-unders 1-mile run Scaling Reduce the volume as needed. This should be a medium-duration workout, and you should be able to keep moving through-out. If needed, try single-unders to maintain intensity.
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve Read More …