Workout of the Day (A.M. & P.M.)
Complete as many rounds as possible in 15 minutes of:
10 Box step ups with kettlebell, 24″/20″, 1 pood/12 kg
15 kettlebell swings, 1 pood/12 kg
20 Trunk twists with kettlebell, 1 pood/12 kg
Post your scores to the Whiteboard.
Transfer your data from here.
Respect.
Workout of the Day
Complete as many rounds as possible in 10 minutes of:
10 Toes-to-bar
15 Pushups
20 Squats
MWF A.M.
“Row-Lynne”
With a barbell set to your benchpress 10 RM, Work for 5 rounds wherein for each round, you row to 15 calories (women row 11 calories) with the fewest number of pulls possible. Then perform the same number of reps of bench press as it took you pulls on the rower to achieve your calorie count. The reps of bench press do not need to be unbroken, but should only stop when muscle failure is reached each time.
This WOD is not timed. Score is the record of your load and reps. Thought you would get out of this one, didn’t you? Bwahahaha!
Post your scores to the Whiteboard.
Transfer your data from here.
MWF A.M. class: transfer your data from here.
Ah, sweet, sweet Diane! Kudos to John for his first ever men’s Rx performance of this WOD…and loving every minute of it! Am I right, John?
Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
If you cannot yet HSPU, but can kick up to a handstand against a wall, substitute that with a slow negative descent on each rep for the Rx movement.
To select your weight for the deadlift (for those who are not quite at the Rx level just yet), choose a load that is 60-70% of your deadlift 3 RM. Get that data from here, here, or here.
Compare to 160303
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day (A.M. & P.M.)
Complete as many rounds as possible in 12 minutes of:
9 Wall ball shots
12 Medicine ball cleans
15 Hip extensions
Men use 20# ball and shoot to a 10′ target, women use 14# and shoot to a 9′ target.
Post your scores to the Whiteboard.
Transfer your data from here.
