Workout of the Day Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted. Transfer your data from here.
Month: May 2017
WEDNESDAY 170531
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Workout of the Day Back Squat Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme Aim to make the 4th set the max, then reduce load for the final two sets. Post your scores to the Whiteboard. Transfer your…
TUESDAY 170530
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Workout of the Day “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5/1 pood) 12 pullups Compare to 170321 Post your scores to the Whiteboard. Transfer your data from here.
MONDAY 170529
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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 Post your scores to the Whiteboard. Transfer your data from here.
SATURDAY 170527
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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…
FRIDAY 170526
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Workout of the Day “Blake” 4 rounds for time of: 100 foot Walking lunge with plate held overhead (45/35) 30 Box jumps, 24 inch box 20 Wallball shots, 20/14 pound ball, 10’/9′ target 10 Handstand push-ups For this workout, you…
THURSDAY 170525
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Workout of the Day Shoulder Press Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme Aim to make the 4th set the max, then reduce load for the final two sets. Post your scores to the Whiteboard. Transfer your…
WEDNESDAY 170524
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Complete whichever of these workouts you have not yet completed: Workout of the Day 170523- 10 rounds for time of: Bodyweight deadlift, 10 reps 10 Burpees over the barbell Workout of the Day 170522- “Baseline” For time: Row 500…
TUESDAY 170523
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Workout of the Day 10 rounds for time of: Bodyweight deadlift, 10 reps 10 Burpees over the barbell Post your scores to the Whiteboard. Transfer your data from here..
MONDAY 170522
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Workout of the Day “Baseline” For time: Row 500 meters 40 squats 30 Abmat situps 20 hand release pushups 10 pullups Then, if you had a sub 10:00 Baseline: Row as many meters as possible in 2 minutes, then complete…