Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then Max duration plank hold Post your scores to the Whiteboard. Transfer your data from here.
Month: July 2016
SATURDAY 160730
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Workout of the Day Weekend Partner WOD! Row 15 minutes for distance While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away…
FRIDAY 160729
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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.) Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription…
THURSDAY 160728
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Workout of the Day Muscle-Up Biathlon For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *At the Games, each time the athlete broke a set of muscle-ups, he or she had to run a 200-meter…
WEDNESDAY 160727
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Workout of the Day Overhead Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 160726
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Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound…
MONDAY 160725
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Workout of the Day “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Level 4: As listed above Level 3: 105# (Full women’s Rx) Level…
SATURDAY 160723
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Workout of the Day Weekend Partner WOD! “Hold This While I Burpee” Perform as many reps as possible in three separate 5-minute intervals of: burpees While one partner performs burpees, the other must maintain the hold designated for that 5-minute…
FRIDAY 160722
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Workout of the Day 5 rounds for max reps of: 30 seconds medicine ball thruster throws 30 seconds bench press Rest 30 seconds between movements Level 4: 20# ball; 115# bench press Level 3: 20# ball; 95# bench press Level…
THURSDAY 160721
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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Compare to 160503 Post your scores to the Whiteboard. Transfer your data from here.