Workout of the Day

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

-Triple-unders

-Bike (calories)

Scaling This couplet pairs a high-skill, explosive and frequently frustrating movement with grit. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option 21-18-15-12-9-6-3 reps for time of: -Double-unders * -Bike (calories) *If you have double unders, Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option For time: -45 single-unders -15-cal. bike -36 single-unders -12-cal. bike -27 single-unders -9-cal. bike -18 single-unders -6-cal. bike -9 single-unders -3-cal. bike

WOD = 21-15-9 reps for time of:

-Pull-ups

-Deadlifts (225/135)

Scaled Option 21-15-9 reps for time of:

-Jumping pull-ups

-Deadlifts (135/95)

This workout should be quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

6 min EMOM

-high hang snatch

-hang snatch (start at top of knee cap)

-snatch from floor

All snatches are squat. Be sure to pass through the high hang position on all. Increase weight each round.

WOD.

For time: 27-21-15-9

-Overhead squats (95/65)

-400m run after each set

20:00 AMRAP-

-60/50 cal erg (alternate airdyne and row rounds)

-20 Pull-ups, C2B

-20 DB Step-ups (choose max weight and height where you can remain upright)

Scaling: NO Rhabdo today! If you are proficient at pull ups this could be very high volume. Break sets so that you don’t go to failure early in the WOD. If you are just learning the butterfly pull up, keep the sets small, even if you are not fatigued. Aim for smoothness and take a break when the coordination breaks down. If you can’t do more than 5 pull ups of any form consecutively when fresh, then do negatives. The negatives do not have to be slow. But do not drop into a hang. Take time to hang fully on each rep, and start each rep with a pause while your chest is at the bar.

IF doing ring rows. Scale to 10 ring rows and pause at the top of each rep.

WOD: For time:

-3-minute handstand hold

-100 squats

-50-meter handstand walk

-100 squats

-30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Let’s aim for HSPU with no kip. We can have Rx be box HSPU with hips over head. Keep track of the clock on your handstand holds. For example you can break your 3 minutes into 9 sets of 20 seconds. For the handstand walk you can break your set up systematically into lengths that you can handle. For example five 10m sections. Scaling If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate Option For time: -2-minute handstand hold -100 squats -25-meter handstand walk -100 squats -20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option For time: -2-minute inverted hold -50 squats -25-meter bear crawl -50 squats -30 knee push-ups Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.