WOD (16-March-2018)

OPEN WOD 18.4

Diane
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set

Go here to get more info on the WOD and scaled variations.

WOD (15-March-2018)

Havana

Complete as many rounds as possible in 25 minutes of:

  • 150 double-unders
  • 50 push-ups
  • 15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

WOD (14-March-2018)

21-18-15-12-9-6-3 reps of:

  • Handstand push-ups
  • L pull-ups

Scaling
This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.

Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups

WOD (13-March-2018)

3 rounds for time of:

  • 800-meter run
  • 25 toes-to-bars
  • 25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.

WOD (12-March-2018)

8 rounds for time of:

  • Run 400 meters
  • Rest 90 seconds

Scaling
Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds

WOD (8-March-2017)

4 rounds for time of:

  • 30 GHD sit-ups
  • 30 hip extensions
  • 100-ft. handstand walk

Scaling
Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

Intermediate Option
4 rounds for time of:
20 GHD sit-ups
20 hip extensions
50-ft. handstand walk, 10 attempts max

Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings
100-ft. bear walk

WOD (7-March-2018)

Five 3-minute rounds of:

  • 10 front squats
  • 10 box jumps
  • Row for max calories

Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option
Five 3-minute rounds of:

  • 10 front squats
  • 10 box jumps
  • Row for max calories

Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:

  • 10 front squats
  • 10 box step-ups
  • Row for max calories

Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

WOD (6-March-2018)

Complete as many rounds as possible in 20 minutes of:

  • 5 snatches
  • 3 muscle-ups (3 dips & 3 pull-up = 1 MU)

Men: 95 lb.
Women: 65 lb.

Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up (3 dips & 3 pull-up = 1 MU)

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups

Men: 45 lb.
Women: 35 lb.