Workout of the Day 1 Mile Run (Do this some time this weekend if you didn’t get to complete it on Friday). Compare to 151006 Post your results to the Whiteboard. Rhetoric Results: M.M. 6:33, B.R. 6:51, J.F. 6:58, T.F.…
Month: October 2015
Workout of the Day Pull-up and double squat ladder Every minute, on the minute, perform the corresponding number of reps of each movement until no longer able. Perform 1 pull-up and 2 squats during the first minute; then perform 2…
Workout of the Day 3 rounds for time of: 30 sumo deadlift high-pulls @ 1/3 BW 20 supine burpees with a 10# medicine ball 15 thrusters @ 1/3 BW For the supine burpees, begin from the standing position holding the…
Workout of the Day Partner WOD! Based on “Scooter” Perform as many rounds as possible in 25 minutes of: 20 double-unders 10 pullups 10 pushups 1 run around the outside perimeter of the gym For this AMRAP, have one partner…
Workout of the Day Push Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. then Max Plank Hold Post your max plank hold time and max weight to the Whiteboard, and note the weights used in the ascent…
Workout of the Day “Karen” For time: 150 Wall-ball shots then Max Rep Push-ups Post your scores to the Whiteboard. Transfer your data from here. Remember that “Rx” is only reserved for when you make it to 20# @ 10′…
Workout of the Day 3 rounds for time of: 800m run 12 reps bench press @ 65-100% bodyweight 12 strict pull-ups Post weight used and any modifications to the Whiteboard. Transfer your data from here. Logic athletes: Don’t forget to…
Workout of the Day 4 rounds for time of: 50-ft. walking lunge with overhead weight (@20-25% of 5RM split jerk) 21 burpees Also, read this. Post your scores to the Whiteboard. Transfer your data from here.
Workout of the Day “Diane” for beginners 21-15-9 reps, for time: Sumo-deadlift (85% of 5RM) Handstand push-ups Post your times, weights used, and modifications to the Whiteboard. Transfer your data from here.
Workout of the Day As many reps as possible in 7 minutes of: Strict burpees For strict burpees, from a standing position, bend down to place hands immediately outside of feet, kick legs straight back in a strict push-up position,…