Workout of the Day
Weekend Partner WOD!

4 5-minute rounds of rowing for calories and partner shoulder-to-overheads: At the start of each round, one partner rows to his or her designated calorie count using the fewest number of pulls possible. While that partner is completing the row, the other partner must hold an overhead bottom squat position for the entire duration of the row effort. Upon completion of the initial row, the partners switch roles. After the second partner completes the row, the total number of rower pulls is added together, and the partner team must perform that many reps of partner shoulder-to-overheads before time for the round expires.

There is a 3 burpee penalty for breaking the bottom squat hold, and 1 additional burpee for every rower pull performed during which the bottom squat position has not been restored.

Rx for men’s STO is 75#, women 45#, teen boys 60#, teen girls 40#

Score is the sum total amount of times remaining from each round. Highest time wins.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Hooverball
then
Volleyball

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.

Post your scores to the Whiteboard.

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Workout of the Day
For time:

400m farmer’s carry
30 pullups
40 pushups
50 situps
60 squats
400 m farmer’s carry

Partition the pullups, pushups, situps, and squats as desired.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day (A.M. & P.M.)
Split Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Every minute on the minute, perform 5 reps of:

Thrusters

Begin with an unloaded bar. After the first 3 minutes, increase the weight by 20# for 15+ boys/10# for all others. After 3 minutes at the new load, increase another 20#/10# for the next 3 minutes, and so on. Continue until no longer able. Log total number of competed rounds + any additional reps.

MW P.M. Group
EMOM Pullup Ladder till Death

During the first minute, perform one pullup. During the second minute, perform two pullups. Continue this pattern until no longer able. Log the number of successfully completed rounds plus any additional reps. If you do not have multiple pullups yet, resistance bands will be available for you to complete this WOD.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Every minute on the minute, perform 5 reps of:

Thrusters

wherein after the first 3 minutes, the weight increases by 20#/10#. After 3 minutes at the new load, increase another 20#/10# for the next 3 minutes, and so on. Continue until no longer able. Log starting and ending weights.

Post your scores to the Whiteboard.

Transfer your data from here.

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