Workout of the Day
3 Rounds for time of:
200m Trail run
20 Box jumps, 24″/20″
20 Pushups
Post your scores to the Whiteboard.
Transfer your data from here.
Mainsite WOD
27-21-15 reps for time of:
95-lb. thrusters
Pull-ups
John defeating Coach on mainsite WOD 160522. I’ll try not to let it happen again! Good job, Johannes!
Workout of the Day
Back Squat
5-5-5-5-5 reps
Post your heaviest set to the Whiteboard. Note the loads for the entire session in the area designated for modifications. All participants may mark “Rx” for this WOD.
Transfer your data from here.
Mainsite WOD
Hang Power Clean
3-3-3-3-3-3-3 reps
Post your scores to the Whiteboard.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
Russian kettlebell swings (24 kg/16 kg), 15 reps
Toes to bar, 15 reps
Burpees, 15 reps
Post your scores to the Whiteboard.
Transfer your data from here.
Mainsite WOD
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
95-lb. overhead squats, 15 reps
Post your scores to the Whiteboard.
Awesome pull, Ellen! Kudos to our summer athletes for a great first day.
Workout of the Day (For Summer ProvFit Athletes)
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
Transfer your data from here.
Mainsite WOD (For coaches and anyone curious)
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
15-ft. rope climbs, 3 ascents
Post your scores to the Whiteboard.
Workout of the Day
10 efforts, each for time of:
40-yard Dash
Rest as needed between efforts
The 40 Yard Dash will help to assess linear speed and explosion. The athlete will measure out and run 40 yards as fast as possible, and be assessed based on time. If this is your first time sprinting in a long time, do not start your first effort until you have thoroughly warmed up, and do not try for your fastest time on your first effort. Begin at about 1/2 speed for the first one, and try to get faster each time, hitting about max capacity by effort # 5. Having a partner with a stopwatch is very helpful on this one.
Post your scores to the Whiteboard. Log your fastest effort in the main section for score, then all other times in the field designated for modifications. If you were on your feet for this one, mark “Rx”!
Workout of the Day: “The Hundred Challenges”
“The Hundred Pushup Challenge”
For time, perform 100 pushups
then
“The Hundred Situp Challenge”
For time, perform 100 situps
then
“The Hundred Squat Challenge”
For time, perform 100 squats
Post your scores to the Whiteboard.