Monday 2.10
Name game: If you could switch careers for a week, what job would you try?

Warm up: 2 minute bike/row then rounds of 10 air squats, 5 monster walks, 5 burpees

Strength: 5-10 minutes to build to working weight, then every 3 minutes for 5 sets:
1 pause front squat + 3 front squats

WOD: Open 18.2 (compare to 1/31/22)
For time *12 minute cap
1-2-3-4-5-6-7-8-9-10
Dumbbell front squats 50/35 (masters 55+ 35/20; scaled: 35/20, 55+ 20/10)
Bar-facing burpees (scaled: step-over permitted)

How to scale: Prescribed scaling options are listed above if you want to see how you’d fare based on those standards. Otherwise, use a dumbbell weight that allows you to do all of the squats unbroken and modify the bar-facing burpees as you typically would. Note that this workout as originally programmed has a second part to also be completed within the 12-minute cap. While we are not doing that part (18.2a) today, the expectation is that athletes should beat the cap with time to spare.

Objective: Today’s front squats build on last Thursday’s, with one fewer rep in each set and an identical goal of using the same or similar loading for each working set. While the workout today is a previous Open WOD that many of you will have done before, the focus should be on the front squats, so treat this like just another workout without concern for beating your previous score. As with many ascending rep workouts, be careful not to go out too hot — the halfway point of this workout is when you reach the round of 8.

Score: front squat load & time to complete or reps at cap (total is 110)

Tuesday 2.11
Name game: Would you rather spend a year on the International Space Station or underwater in a submarine?

Warm up: 3 rounds of 1 minute row, 10 scap pull-ups, 5 rope knee raises

Strength/skill: 8 minute EMOM
3-5 reps strict pulling skill of choice

WOD: 20 minute EMOM; :10 transition
Odds: 2 rope climbs
Evens: max calorie row

How to scale: Modify the rope climbs to 1 climb per minute, 2 partial climbs, or 3-4 ground-to-stand + knee raise on the rope. If you cannot do a knee raise on the rope, sub 10 knee raises on a bar.

Objective: Our rowing intervals have gotten shorter week by week, and with that hopefully your paces have increased accordingly. Today we’re down to just 1 minute of work at time, with a decent amount of recovery time between those intervals. Take this as a hint that rowing will be  a big part of our Intramural Open kick-off WOD next Monday, and push hard while keeping the focus on being efficient.

Score: total calories

Wednesday 2.12
Name game: What will be/was for lunch today?

Warm up: For 5 minutes, rounds of 20 jumping jacks, 10 med ball squats, 10 box step-ups, 10 Russian KBS

WOD: “Morrison”
For time *35 minute cap
50-40-30-20-10
Wall balls 20/14
Box jumps 24/20
American kettlebell swings 24/16

How to scale: Modify the skills as needed to maintain big sets and beat the cap. Reduce the total volume by skipping the round of 50. Use a lighter medicine ball and/or a lower target; a lower box; and a lighter kettlebell.

Objective: It’s a hero WOD for our long effort this week. There’s nothing heavy or technically complex here; just a lot of reps of a trio of skills that will fatigue your legs and keep your heart rate high. Pace yourself early on, then try to speed up as the sets get smaller. Average times are 27-28 minutes.

Score: time to complete

Thursday 2.13
Name game: What is the most overrated holiday?

Warm up: for 4 minutes, rounds of 10 band pull-aparts, 10 rocking tables, 5 inchworms

Strength: bench press 5×5 (25 mins)
*Before each working set: 2 minute run, bike, or row, conversational but faster than warm up pace. This is instead of, not in addition to, the 2-3 minutes of rest you’d ordinarily take between sets. Do your set, spot a buddy/add weight as needed, do your cardio, then go right back to the bench.

WOD: 8 minute AMRAP
10 ring dips
:30 hollow hold (5 seconds = 1 rep)

How to scale: Do matador or box dips and tuck holds or plank holds.

Objective: Two weeks ago we did a 5×5 bench press, and we’re doing the same today, with a twist: you’ll be spending your rest time between sets getting in a little bit of extra cardio work. The goal is the same — to build in weight through your working sets, ideally matching or exceeding the loads you used last time, though you should be approaching each set with a more elevated heart rate. The quick workout that follows is all about managing muscle fatigue. Don’t sacrifice range of motion for speed on the dips, and break the hollow holds as needed to keep your form solid.

Score: bench press load and rounds & reps

Friday 2.14
Name game: If you could get married anywhere on earth, what venue would you choose?

Warm up: 2 minutes jump rope then coach-led barbell

WOD: Peter & Julia’s wedding WOD
With a partner (or not), 24 rounds for time *30 minute cap
1 power snatch 155/105 (Rx+ 185/125)
3 clean & jerks 155/105 (Rx+ 185/125)
25 double unders
*Alternate full rounds. Solo: 12 rounds, rest 1:1

How to scale: Modify so that rounds are taking roughly 1 minute to complete. Pick a barbell load you can do for quick singles on both skills, and spend no longer than 30-40 seconds on the jump rope with single-single-doubles or 50 single unders.

Objective: Our super strong members Julia and Peter got married last month so we’re toasting to their future with a Valentine’s Day partner WOD. The barbell is on the heavy side, but the reps are low, so aim for quick singles and try to keep your rounds under 1 minute each.

Score: time to complete

Saturday 2.15
Name game: Pancakes or waffles and with what fillings/toppings?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
50 toes to bar
40 deadlifts 225/155
30 burpee pull-ups
*One partner works at a time, switching as desired; solo: half reps.

How to scale: Ensure you can do sets of 5-10 reps at a time.

Toes to bar: Sub knees to elbows/chest/hips or v-ups.

Deadlifts: Reduce the load to one you can do for 10+ reps when fresh.

Burpee pull-ups: Do straight-arm burpees and/or use a lower pull-up bar, or do sets of 5 burpees + 5 ring rows.

Objective: Our second partner WOD is as many days comes with much more flexibility as far as how you want to divide the work. Feel free to play to your respective strengths in order to ensure that one of you is always working. For all of these skills, sets of 5-10 reps at a time will be the most efficient.

Score: rounds & reps

Sunday 2.16
Strength: 1 rep max front squat