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 / 65 lbs)
Pull-ups
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Workout of the Day
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme.
Watch this for a demonstration of all the essential points of performance necessary for a good front squat; then watch this for a quick rundown of common front squat faults and corrective measures for them.
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Mainsite WOD
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Workout of the Day
For time:
Row 800 meters
Run 800 meters
Row 600 meters
Run 600 meters
Row 400 meters
Run 400 meters
Row 200 meters
Run 200 meters
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Mainsite WOD
“1775”
In honor of the birth of the U.S. Army
Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
15 Decline ring push-ups
15 Low-set ring rows
15 Strict hanging leg raises
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Mainsite WOD
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Josh indicates his approval of WOD 160610. Nicely done, Josh!
Workout of the Day
Chariot Sled Race:
For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements listed below, and add a 25# plate to the sled for the next lap:
10 pullups,
20 pushups,
30 situps,
40 squats
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Mainsite WOD
5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips
Workout of the Day
2 rounds for time of:
30 Hip extensions
30 GHD or medicine ball situps
30 Medicine ball squat cleans thruster tosses
30 Walking lunge steps with medicine ball held overhead
Post your results to the Whiteboard.
Transfer your data from here.
Mainsite WOD
21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups