Workout of the Day
Complete for time or as many rounds* + reps as possible within a 20-minute time cap of:

21-18-15-12-9-6-3 reps of:
Medicine ball situps (20/14)
Sumo-deadlift high pulls (45/35)
Squat jumps

*at the conclusion of each round, accumulate 30 seconds of plank holds in the front, left, and right side positions. The plank hold must be held consistently (unbroken) for the full 30 seconds in order to advance. If a consistent plank hold is not possible, perform burpees instead. Do 15 burpees the first time a burpee substitution is required, then add 5 burpees to the total required every time the burpee substitution is employed.

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Mainsite WOD

5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes

 

Workout of the Day
Power Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

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Mainsite WOD
Back Squat
3-3-3-3-3

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Workout of the Day
“Adam Brown”
2 rounds for time of:
295/205 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/135 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145/100 pound Clean, 24 reps

Scale loads and reps from Rx as needed. Post your scores to the Whiteboard.

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Workout of the Day
Row 2 km (compare to 160129)
then
Max Rep Push-ups (compare to 151020)
then
Complete as many reps as possible in 2 minutes of:
Squats

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Workout of the Day
“Team 1775”

Complete as many rounds as possible in 30 minutes of:

17 Power cleans
75 Squats
Weight carry 200 meters

During the first round, each team member takes turns completing 1 rep of the first two movements until the prescribed total is reached. Then, the barbell used for the power cleans must be dismantled, and each team member carries a component with them for a distance of 200 meters where it is then reassembled and the next round begun. On the second round, team members take turns completing 2 reps of the first two movements until the prescribed total is reached, then 3 reps each for the third round and so on until time expires.

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Workout of the Day Option 1
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Workout of the Day Option 2
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Now getting out of “Diane” will mean doing “Fran” 2 days in a row. Choose wisely.
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