Workout of the Day Push Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. then Max Plank Hold Post your max plank hold time and max weight to the Whiteboard, and note the weights used in the ascent…
Author: ProvFit
TUESDAY 151020
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Workout of the Day “Karen” For time: 150 Wall-ball shots then Max Rep Push-ups Post your scores to the Whiteboard. Transfer your data from here. Remember that “Rx” is only reserved for when you make it to 20# @ 10′…
FRIDAY 151016
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Workout of the Day 3 rounds for time of: 800m run 12 reps bench press @ 65-100% bodyweight 12 strict pull-ups Post weight used and any modifications to the Whiteboard. Transfer your data from here. Logic athletes: Don’t forget to…
THURSDAY 151015
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Workout of the Day 4 rounds for time of: 50-ft. walking lunge with overhead weight (@20-25% of 5RM split jerk) 21 burpees Also, read this. Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 151013
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Workout of the Day “Diane” for beginners 21-15-9 reps, for time: Sumo-deadlift (85% of 5RM) Handstand push-ups Post your times, weights used, and modifications to the Whiteboard. Transfer your data from here.
FRIDAY 151009
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Workout of the Day As many reps as possible in 7 minutes of: Strict burpees For strict burpees, from a standing position, bend down to place hands immediately outside of feet, kick legs straight back in a strict push-up position,…
THURSDAY 151008
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Workout of the Day Partner WOD! Complete as many reps as possible in 12 minutes of: Box jumps While one athlete is completing jumps, the other athlete must complete 5 reps of bear complex. Once the 5 reps are complete,…
TUESDAY 151006
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Workout of the Day 1 Mile Run (compare to 150619) then Max Rep Push-ups Post your scores to the Whiteboard. Transfer your data from here.
FRIDAY 151002
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Workout of the Day Clean & Jerk 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. Log failed sets with how many successful reps out of the 5…
THURSDAY 151001
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Workout of the Day For time: Run 400m or 40 double-unders 50 pullups Run 400m or 40 double-unders 50 pushups Run 400m or 40 double-unders 50 situps Run 400m or 40 double-unders 50 squats Post your scores and any modifications…