Workout of the Day
3 rounds for max reps of:

1 minute rope climb, 15′ ascent/13′ ascent
1 minute row (calories)
1 minute dumbbell box step-ups, alternating legs (24″/20″; 35#/25#)
1 minute medicine ball squat cleans (20#/14#)

Rest exactly 1 minute between stations, and as needed at the end of each round.

Post your scores to the Whiteboard.

Transfer your data from here.

Mainsite WOD
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

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Workout of the Day
Row 5km

Post your scores to the Whiteboard.

Workout of the Day
“Grace”
30 reps for time:

Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.)

Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription weight!):

Level 4: 115/75
Level 3: 95/65
Level 2: 75/55
Level 1: 65/45

Note: If you are revisiting this WOD from Friday and you finished in under 5 minutes, consider leveling up on the load for this attempt.

Workout of the Day Option 2 (For those not wishing to repeat “Grace,” or if it’s just not enough:-)
Complete as many rounds as possible in 12 minutes of:
12 Walking lunge steps
12 Burpee toes-to-bar

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Back Squat
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.

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Workout of the Day
For time:
Sumo-deadlift high pull, 40 reps
Run 200 meters
Thruster, 30 reps
Run 200 meters
Push press, 20 reps
Run 200 meters
Overhead squat, 10 reps
Run 200 meters

Let your overhead squat 5RM be your guide for load selection. The load will remain the same throughout the entire workout.

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
Max duration plank hold

Post your scores to the Whiteboard.

Transfer your data from here.

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