Workout of the Day Complete as many rounds as possible in 18 minutes of: Run 200 meters 21 Kettlebell swings, 1.5pd/1pd 3/4 Bodyweight benchpress, 9 reps Transfer your data from here. Mainsite WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3…

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Workout of the Day Sumo Deadlift 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.

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 30 Double-unders 20 Situps 10 Hang power snatches @ 115#/75# Transfer your data from here. Post your scores to the Whiteboard.

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Workout of the Day “Rowing Fran” 21-15-9 reps for time of: Thrusters Row (calories) Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD 5k Run

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Workout of the Day “Team Murph” For time, each team distributes the work to complete the following tasks: Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile Only one partner may work at any one time. Each…

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Workout of the Day Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute…

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Workout of the Day “Tabata This” Tabata Air Squats Rest 1 minute Tabata Row (for calories) Rest 1 minute Tabata Pull-ups Rest 1 minute Tabata Sit-ups Rest 1 minute Tabata Push-ups * Tabata intervals are 20 seconds of work followed…

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Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160210 Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD For time: 50-lb. single-arm dumbbell overhead lunge, 50…

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Workout of the Day Perform as many reps as possible in 10 minutes of: Hang clean and jerks Burpees Switch between the two movements every minute on the minute. It does not matter which movement you begin with. Use the…

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Workout of the Day “Michael” 3 rounds for time of: Run 800 meters 50 Hip Extensions 50 Sit-ups Workout of the Day Alternative “Half Mike” 3 rounds for time of: Run 400 meters 25 Hip Extensions 25 Sit-ups Bad Wx…

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