Workout of the Day “Adam Brown” 2 rounds for time of: 295/205 pound Deadlift, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 195/135 pound Bench press, 24 reps 24 Box jumps, 24 inch box…
Author: ProvFit
MONDAY 160620
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Workout of the Day Row 2 km (compare to 160129) then Max Rep Push-ups (compare to 151020) then Complete as many reps as possible in 2 minutes of: Squats Post your scores to the Whiteboard. Transfer your data from here.
SATURDAY 160618
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Workout of the Day “Team 1775” Complete as many rounds as possible in 30 minutes of: 17 Power cleans 75 Squats Weight carry 200 meters During the first round, each team member takes turns completing 1 rep of the first…
FRIDAY 160617
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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Now getting out of “Diane” will…
THURSDAY 160616
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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs / 65 lbs) Pull-ups Post your scores…
WEDNESDAY 160615
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Workout of the Day Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. Watch this for a demonstration of all the essential points of performance necessary for a good front squat; then watch this for a…
TUESDAY 160614
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Workout of the Day 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 Post your scores to the Whiteboard. Transfer your data from…
MONDAY 160613
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Workout of the Day Complete as many rounds as possible in 15 minutes of: 15 Decline ring push-ups 15 Low-set ring rows 15 Strict hanging leg raises Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD…
SATURDAY 160611
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Workout of the Day Chariot Sled Race: For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements…
FRIDAY 160610
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Workout of the Day 2 rounds for time of: 30 Hip extensions 30 GHD or medicine ball situps 30 Medicine ball squat cleans thruster tosses 30 Walking lunge steps with medicine ball held overhead Post your results to the Whiteboard.…