Thursday, 14 February 2019 WOD

4 rounds for time of:
400-m run
10 overhead squats 135/95

Tips: A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.


Tuesday, 12 February 2019

Deadlift 10-10-10-10-10 reps

Tips: Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.

Monday, 11 February 2019 WOD


For time:

1,000-meter row

50 thrusters 45/35

30 pull-ups

Tips: The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Saturday, 9 February 2019 WOD

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps 50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Friday, 8 February 2019 WOD

50-40-30-20-10 reps for time of:

Medicine-ball cleans 20/14
Box jumps 24/20

Tips: This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.