Workout of the Day

WOD = 5 rounds for time of: -1 sub-0:45 250-m row -50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scaling If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to start unbroken double-unders WITHOUT THE ROPE for the first few rounds, then use the rope for the last one or two rounds whether unbroken or not. If you can only get 10 or so, then reduce the number of double-unders in the last few rounds.

Intermediate Option 5 rounds for time of: -1 sub-0:48 250-m row -50 unbroken double-unders without the rope If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option 3 rounds for time of: -1 sub-0:55 250-m row -50 unbroken double-unders without the rope If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

WOD = Complete as many rounds as possible in 15 minutes of:

-50-ft. handstand walk -100-ft. walking lunge

Scaling:

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk (10 attempts max, then move on) 100-ft. walking lunge

Beginner Option Complete as many rounds as possible in 12 minutes of: 50-ft. bear crawl 50-ft. walking lunge

WOD = 30 min of sled variations Use a lightly to moderately weighted sled Work in teams, so the same person works Approximately every minute to 90s min, Going through the list of exercises perform 15s of as much work as possible on a give exrercise. Then rest while your team mates work.

Move on to the next exercise on your next turn. -high push -low push -Sled bunny hop -Drag forward -Reverse drag -Reverse drag with row -lateral drag.

WOD = 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 this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of bar-facing burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
-10 snatches, 125 / 105 lb.
-12 bar-facing burpees
Then, 2 rounds of:
-10 snatches, 75 / 55 lb.
-12 bar-facing burpees

Beginner Option
4 rounds for time of:
-10 snatches, 45 / 35 lb.
-6 bar-facing burpees