Tuesday 200331
Rest Day
Post thoughts to comments.
Monday 200330
21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
Post to comments.
Sunday 200329
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb. DBs ♂ 30-lb. DBs
Post time to comments. | Compare to 171222.
Saturday 200328
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments. | Compare to 190821.
Friday 200327
Rest Day
Post thoughts to comments.
Thursday 200326
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Post time to comments.
Compare to 191225.
Wednesday 200325
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments. | Compare 180515.
Tuesday 200324
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Post push press reps completed each round to comments.
Monday 200323
Rest Day
Post thoughts to comments.
Sunday 200322
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds
♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
Post total reps completed at each exercise to comments.
Saturday 200321
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups
♀ 45-lb. dumbbell ♂ 70-lb. dumbbell
Post time to comments.
Friday 200320
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments. | Compare to 160207.
Thursday 200319
Rest Day
Post thoughts to comments.
Wednesday 200318
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 191107.
Monday 200316
4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps
♀ 20-in. box ♂ 24-in. box
Post time to comments.
Sunday 200315
Rest Day
Post thoughts to comments.
Saturday 200314
6 rounds for time of:
Run 400 meters
Rest 2 minutes
Then, practice SLIPS for 20 minutes.
Post time to comments.
Friday 200313
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts
♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.
Compare to 140216.
Thursday 200312
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs
♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Post rounds completed to comments.
Wednesday 200311
Rest Day
Post thoughts to comments.
Tuesday 200310
SQT
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice
♀ 65 lb. ♂ 95 lb
Post time to comments. | Compare to 150721.
Monday 200309
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments. | Compare to 180102.
Sunday 200308
Practice SLIPS for 20 minutes
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Saturday 200307
Rest Day
Post thoughts to comments.
Friday 200306
Complete as many rounds as possible in 20 minutes of:
30 dumbbell power cleans
20 dips
100 double-unders
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments.
Thursday 200305
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments. | Compare to 171218.
Wednesday 200304
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments. | Compare to 190818.
Tuesday 200303
Rest Day
Post thoughts to comments.
Monday 200302
8 rounds for max reps of:
20 seconds of thrusters, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
♀ 65 lb. ♂ 95 lb.
Post total reps completed at each exercise to comments.
Sunday 200301
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Post loads to comments. | Compare to 191211.
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