WOD Blog
 | Sun, Feb 9 2025 |  |
250209
(Time, Rx2, Rx3)
Rx
For time:
400-m run
15 box jump-overs (24/30 in)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (24/30 in)
400-m run
Rx2/INTERMEDIATE
For time:
400-m run
15 box jump-overs (20/24 in)
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs (20/24 in)
400-m run
Rx3/BEGINNER
For time:
200-m run
10 box step-overs (12/20 in)
15 banded pull-ups
400-m run
15 banded pull-ups
10 box step-overs (12/20 in)
200-m run
SKILL WORK/Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible
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INTENDED STIMULUS
11:00-15:00.
400-meter run efforts in 2:00 or less.
800-meter run effort in 5:00 or less.
Box jump-overs and pull-ups each in 1:00-1:15.
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250221
(Time, Rx2, Rx3)
Rx
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Rx2/INTERMEDIATE
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Rx3/ BEGINNER
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
Skill Work/Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
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Intended Stimulus
12:00-21:00; 15:00-18:00 for most.
Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together.
Burpees in 2:00 or less.
Rope climbs, wall walks, and muscle-ups each in 5:00 or less.
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