Workout of the Day 800 Meter Run Complete three efforts for time; rest as needed between each. Rhetoric Basketball “Isabel” 30 reps for time: Snatch (135 lbs) As with “Grace,” athletes must be prudent enough to choose a weight they…

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Workout of the Day Complete as many rounds as possible in 9 minutes of: 3 wall walks 6 wall ball shots 9 medicine ball situps A complete rep of the wall walk starts at the push-up position, assumes a completely…

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Workout of the Day “Gwen” Clean & Jerk 15*-12*- and 9* reps *Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.…

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Workout of the Day Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Rhetoric Basketball 21-15-9 reps for time of: Deadlifts, 1 1/4 bodyweight Box jumps, 24″ box Using the same weight increase protocol as “Grace,”…

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Workout of the Day 5 3-minute rounds of: 5 simulated muscle-ups (ring row to jumping ring dip) 100-yard shuttle sprint (25 yards there and back, 2 times) Max reps thrusters @ 1/3 bodyweight Rest 3 minutes between rounds. Post only…

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Workout of the Day Max Rep Double-Unders then “100 push-up challenge” For time: Perform 100 push-ups. Squat progression validation and clinic will be ongoing during this time wherein the athlete will validate through sets of 30 squats his or her…

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Workout of the Day 1 Mile Run (Do this some time this weekend if you didn’t get to complete it on Friday). Compare to 151006 Post your results to the Whiteboard. Rhetoric Results: M.M. 6:33, B.R. 6:51, J.F. 6:58, T.F.…

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Workout of the Day Pull-up and double squat ladder Every minute, on the minute, perform the corresponding number of reps of each movement until no longer able. Perform 1 pull-up and 2 squats during the first minute; then perform 2…

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Workout of the Day 3 rounds for time of: 30 sumo deadlift high-pulls @ 1/3 BW 20 supine burpees with a 10# medicine ball 15 thrusters @ 1/3 BW For the supine burpees, begin from the standing position holding the…

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Workout of the Day Partner WOD! Based on “Scooter” Perform as many rounds as possible in 25 minutes of: 20 double-unders 10 pullups 10 pushups 1 run around the outside perimeter of the gym For this AMRAP, have one partner…

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