Workout of the Day
4 rounds for time of:
25 meters dumbbell overhead lunge steps (30#/20#)
175 meters farmer’s carry walk (30#/20#)
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…OR if you missed Cindy,
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
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Mainsite WOD
“Mr. Joshua”
5 rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts (250 lbs)
Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Post your scores to the Whiteboard.
Transfer your data from here.
Mainsite WOD
With a pair of 45-lb. dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
Workout of the Day
Bench Press
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
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Mainsite WOD
Hang (Squat) Snatch
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Workout of the Day
“Sled Helen”
3 rounds for time of:
100 meter Sled pull, 1/2 bodyweight
21 Kettlebell swings, (1.5pd/ 1pd)
12 Pullups
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Workout of the Day
5 rounds of:
2 minutes of double-unders
1 minute of shoulder-to-overheads (65/35)
Rest 2 minutes
Post total reps per round to the Whiteboard.
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Mainsite WOD
5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes
Workout of the Day
Weekend Partner WOD!
3 5-minute rounds for reps of:
4 minutes rowing (calories)
1 minute of partner thrusters (115/75)
Rest 3 minutes between rounds
For the row, each partner pulls for 2 minutes while the other partner performs burpees. The rowing partner may only pull the rower handle when his or her partner completes a rep of burpee. After 2 minutes, partners switch roles, and the calorie count continues. This number is added to the number of reps of partner thrusters performed during the final minute of each round. Score is total reps for all three rounds.
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Transfer your data from here.
Mainsite WOD
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps