8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise. Scale:3 rounds for time of:250-m row, sub 1:02 ♀/0:55♂100 single-unders
50-40-30-20-10 reps for time of:Push-upsHandstand (seconds) Beginner Option:30-20-10 reps for time of:Assisted push-upsPlank hold (seconds)
6:30-9 am 5 rounds for time of:15 kipping L pull-ups30 single-leg squats Scale:4 rounds for time of:5 eccentric (negative) pull-ups20 box step-ups
6:30-9 am Linda – scaled 10-9-8-7-6-5-4-3-2-1 reps for time of:1¼-bodyweight deadlifts¾-bodyweight bench presses½-bodyweight cleans Scale:8-7-6-5-4-3-2-1 reps for time of:¾-bodyweight deadlifts½-bodyweight bench presses⅓-bodyweight cleans
8-9 am Jack Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box jumps ♀ 65-lb presses, 16-kg swings, 20-in box♂ 95-lb presses, 24-kg swings, 24-in box Scale:Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box step-ups ♀ 45-lb presses, 8-kg swings, 12-in box♂ …
6:30-9 am Overhead squat3-3-3-2-2-1-1-1
6:30-9 am 3 rounds for time of:60-second handstand hold60-second L-sit800-m run Scale:3 rounds for time of:60-second plank hold60-second L-sit drill: seated leg raises400-m run
6:30-9 am 21-15-9 reps for time of: Push jerksChest-to-bar pull-ups ♀105 lb ♂155 lb Scale: push press, weight, regular pull-ups or ring rows
8-9 am Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans7 toes-to-bars ♀ 14-lb ball ♂ 20-lb ball Scale:Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans10 hanging knee raises ♀ 6-lb ball ♂ 10-lb ball
6:30-9 am What’s the perfect for WOD for our new event in town? Deadlift3-3-3-3-3-3-3
