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.

Tuesday, 5 February 2019 WOD

3 rounds for time of:
30 dumbbell snatches 50/35

30 toes-to-bars

Tips: The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Monday, 4 February 2019 WOD

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups (Scaled: Ab-Mat Sit ups)
5 Muscle-ups (Scaled: Dips)

Tips: Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.