Workout of the Day
“Tabata This”
Tabata Air Squats
Rest 1 minute
Tabata Row (for calories)
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

Compare to 160120.

Transfer your data from here.

Mainsite WOD
10k Run

Post your scores to the Whiteboard.

Workout of the Day
Shoulder Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 160210

Post your scores to the Whiteboard.

Transfer your data from here.

Mainsite WOD
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps

---

 

Workout of the Day
Perform as many reps as possible in 10 minutes of:
Hang clean and jerks
Burpees

Switch between the two movements every minute on the minute.
It does not matter which movement you begin with. Use the weight you successfully ended with on 160527.

Compare to 160114.
Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups

Workout of the Day Alternative
“Half Mike”
3 rounds for time of:
Run 400 meters
25 Hip Extensions
25 Sit-ups

Bad Wx Mike
3 rounds for time of:
Row 1000 meters
50 Standing Hip Extensions with weight plate (25#/15#/10#)
50 Sit-ups

Bad Wx Half Mike
3 rounds for time of:
Row 500 meters
25 Standing Hip Extensions with weight plate (25#/15#/10#)
25 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Mainsite WOD
“Sham”
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who was killed by an IED Nov. 1, 2007, near Balad Air Base, Iraq.

Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
Weekend Team WOD!

Part I:
Perform as many reps as possible in 4 minutes of:
Team synchronized burpees

The winning team then gets to assign its rep count to an opposing team of its choice for part II

Part II:

For time, row to the assigned calorie count with a partner. Rower pulls must be synchronized. The row task is not completed until both rowers have met the required calorie count. While one pair of partners rows, the other pair of teammates must hold a barbell overhead (65#/45#/35#). When the weight holders drop the weight below the top of the head, the rowers must pause rowing until the weight is restored. Time stops once both pairs of partners have completed the row task. Score is the total number of calories per second for each team as determined by the sum total of calories rowed by the team divided by the total time for the team to finish.

Post your scores to the Whiteboard.

Workout of the Day
In front of a clock set for 7 minutes, perform 10 hang power cleans with an unloaded bar, then complete 10 walking lunge steps with the bar in the front rack position. Once the walking lunge steps are complete, add 5#, 10# or 20# to the bar and perform 10 more hang power cleans followed by 10 walking lunge steps with the same bar. Continue this pattern until time expires or until no longer able. You may vary your load increases each round. Your score is the highest load you are able to complete a full round with before the timer expires. Also note any reps of an incomplete set and the weight of that set.

Athletes may receive assistance in changing weight plates between rounds.

Post your scores to the Whiteboard.

Transfer your data from here.

---