Workout of the Day
Weekend Partner WOD!

Row a combined 5 km

While one partner rows the other partner completes the following:
To be performed during 0-1km row: Run 200 meters with a medicine ball (20#/14#)
To be performed during 1-2km row: Inchworm 20 yds.
To be performed during 2-3km row: Burpee broad jump 40 meters
To be performed during 3-4km row: Overhead plate lunge, 20 yds. (45#/35#)
To be performed during 4-5km row: Plank hold

Partners switch when the specified distance of the prescribed movement is reached or until no longer able to perform prescribed movement.

Post your scores to the Whiteboard.

Transfer your data from here.

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Mainsite WOD
5 rounds of:
Row 1,000 meters
Rest 3 minutes

Add times for all 5 rowing efforts for score.

Workout of the Day
Complete as many rounds as possible in 9 minutes of:

Bear crawl 20 meters
Bear complex, 3 reps

Level 4: 135#
Level 3: 115#
Level 2: 85#
Level 1: 65#

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Split Jerk
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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Mainsite WOD
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

Workout of the Day
For time (or in 25 minutes complete as much as possible of):
50 Pushups
50 Single-arm dumbbell (or kettlebell) hang snatches, alternating every 5 reps
50 Ab-mat situps with medicine ball
50 Medicine ball squat cleans
50 Pullups
50 Steps farmer’s carry lunge with weight plates

Level 4 (Men’s Rx): 35# dumbbell (or 1 pood kettlebell), 20# medicine ball, 45# plates

Level 3: 30# dumbbell, 20# medicine ball, 35# plates

Level 2 (Women’s Rx): 25# dumbbell (or 3/4 pood kettlebell), 14# medicine ball, 30# (2×15# each hand) plates

Level 1: 20# dumbbell (or 10 kg kettlebell), 10# medicine ball, 25# plates

Post your scores to the Whiteboard.

Transfer your data from here.

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Mainsite WOD
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps

Workout of the Day
21-18-15-12-9-6-3 reps for time of:

Sumo-deadlift high pull
Box jumps

Level 4 = 95# & 30″ Level 3 = 75# & 24″ Level 2 = 55# & 20″ Level 1 = 45# & 16″
Compare to 160331.
Post your scores to the Whiteboard.

Transfer your data from here.

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Mainsite WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

Workout of the Day
Weekend Partner WOD!

3 rounds for time:
120 combined seconds of an L-sit hold (bent knee)
20m weighted sled pull*
10 pushup high fives
20m weighted sled pull*

Initial sled weight is 80# + sled. Upon each return trip, the weight increases by 25# and becomes the new starting weight for the next round.

Post your scores to the Whiteboard.

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Mainsite WOD
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps