Workout of the Day Weekend Partner WOD! Row a combined 5 km While one partner rows the other partner completes the following: To be performed during 0-1km row: Run 200 meters with a medicine ball (20#/14#) To be performed during…

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Workout of the Day Complete as many rounds as possible in 9 minutes of: Bear crawl 20 meters Bear complex, 3 reps Level 4: 135# Level 3: 115# Level 2: 85# Level 1: 65# Post your scores to the Whiteboard.…

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Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats…

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Workout of the Day For time (or in 25 minutes complete as much as possible of): 50 Pushups 50 Single-arm dumbbell (or kettlebell) hang snatches, alternating every 5 reps 50 Ab-mat situps with medicine ball 50 Medicine ball squat cleans…

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Workout of the Day 21-18-15-12-9-6-3 reps for time of: Sumo-deadlift high pull Box jumps Level 4 = 95# & 30″ Level 3 = 75# & 24″ Level 2 = 55# & 20″ Level 1 = 45# & 16″ Compare to…

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Workout of the Day Weekend Partner WOD! 3 rounds for time: 120 combined seconds of an L-sit hold (bent knee) 20m weighted sled pull* 10 pushup high fives 20m weighted sled pull* Initial sled weight is 80# + sled. Upon…

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Workout of the Day 10-9-8-7-6-5-4-3-2-1 reps for time of: Heel-supported ring dips Ring rows Thrusters (95#/65#) Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD 7 rounds for time of: 95-lb. sumo deadlift high pulls, 10…

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Workout of the Day Complete as many rounds as possible in 10 minutes of: 10 Snatch-grip overhead lunge steps (75#/55#) 10 Knees-to-elbows 10 Weighted good mornings (75#/55#) Post your scores to the Whiteboard. Transfer your data from here Mainsite WOD…

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Workout of the Day Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160422 Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day Option 1 For time: Row 800 meters Run 800 meters Row 600 meters Run 600 meters Row 400 meters Run 400 meters Row 200 meters Run 200 meters Compare to 160614 Workout of the Day Option…

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