Workout of the Day
Weekend Partner WOD!

Row 15 minutes for distance

While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away and return to the rower. Upon the sled-dragging partner’s return, he or she then trades roles and continues the rowing effort for his or her partner team. Only a return of the sled may prompt a partner role switch.

Score is the combined distance rowed by the partner team by the end of the 15 minutes + (total amount of weight moved x number of out-and back trips made on the sled).

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

Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
Muscle-Up Biathlon
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

*At the Games, each time the athlete broke a set of muscle-ups, he or she had to run a 200-meter lap. Only this constitutes “Rx-ing” the workout.

Any athlete who cannot perform muscle-ups will perform the ring-row/muscle-up transition/jumping ring dip modification for every rep of the muscle-up prescribed PLUS a pull-up and push-up. Athletes using this modification will not mark “Rx,” and will not have any penalty laps assessed during any portion of the workout.

Post your scores to the Whiteboard.

Transfer your data from here.

---

Workout of the Day
Overhead Squat
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.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

---

Workout of the Day Option 2
“Half Murph”
For time:
Run 800 meters
50 Pull-ups
100 Push-ups
150 Squats
Run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

---

Workout of the Day Option 3
“Capped Murph”

Complete as much as possible in 30 minutes of:

“Murph”

Post your scores to the Whiteboard.

Transfer your data from here. Don’t mark “Rx” for full Murph until you have completed the pullups with no bands and wearing a 20# weight vest.

Workout of the Day
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Level 4: As listed above
Level 3: 105# (Full women’s Rx)
Level 2: 75#
Level 1: 55#

Post your scores to the Whiteboard.

Transfer your data from here.  NOTE: Since this is a benchmark workout, do not mark “Rx” until you are able to do it at 155#/105#. That’ll give you something to shoot for!

---