Workout of the Day
Weekend Partner WOD!

“Hold This While I Burpee”

Perform as many reps as possible in three separate 5-minute intervals of:

burpees

While one partner performs burpees, the other must maintain the hold designated for that 5-minute round. If the hold is lost, or if the partner team decides, roles switch, and the previously “holding” partner will resume the burpee count for the team while the previously burpee-ing partner assumes the hold.

During the first 5-minute interval, the hold is a hanging knee raise
During the second 5-minute interval, the hold is a prone plank
During the third 5-minute interval, the hold is with a barbell overhead

Rest 1 minute between rounds

Score is determined by the total number of reps multiplied by the average of the weight used for the overhead hold.

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
5 rounds for max reps of:

30 seconds medicine ball thruster throws
30 seconds bench press

Rest 30 seconds between movements

Level 4: 20# ball; 115# bench press
Level 3: 20# ball; 95# bench press
Level 2: 14# ball; 75# bench press
Level 1: 10# ball; 55# bench press

Post your scores (the sum total of all reps) to the Whiteboard.

Transfer your data from here.

Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 160503

Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
Squat Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Workout of the Day Extension (optional)
Weighted Pull-up
Find your 1 rep max.
Use a 1-1-1-1-1 rep scheme

Perform each rep during the rest interval between clean efforts

Post your scores to the Whiteboard.

Transfer your data from here.

---

Mainsite WOD
2016 Masters Event 1

For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

Workout of the Day
Five efforts each for time of:

500 Meter Row

Rest as needed between efforts

Compare to 160316.

Post your scores to the Whiteboard.

Transfer your data from here.

 

Workout of the Day
For time:

21 Pullups
Deadlift, 21 reps
Run 400 meters
15 Pullups
Deadlift, 15 reps
Run 400 meters
9 Pullups
Deadlift, 9 reps
Run 400 meters

Level 4: 1-1/4 Bodyweight deadlift
Level 3: Bodyweight deadlift
Level 2: 3/4 Bodyweight deadlift
Level 1: 1/2 Bodyweight deadlift

Post your scores to the Whiteboard.

Transfer your data from here.