Workout of the Day (A.M. & P.M.)
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme.
Post your scores to the Whiteboard.
Another good photo from a recent weekend WOD. I think deficit decline pushups are everybody’s favorite now!
Workout of the Day
“Ryan”
5 rounds for time of:
7 Muscle-ups
21 Burpees
*Each burpee must terminate with a jump one foot above max standing reach.
Modifications for the muscle-ups include a 2:1 ratio of chest-to-bar pullups and stationary dips (most challenging), a 3:1 ratio of chin-over-bar pullups and stationary dips (almost as challenging as the previous mod.), 2:1 ratio of jumping pullups to ring dips (moderately challenging), or ring rows to jumping ring dips (greatest degree of scaling).
Post your scores to the Whiteboard. Make sure you note which modification level you used.
Transfer your data from here.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
MWF A.M.
“Segmented Grace”
For time:
10 hang cleans
10 push jerks
Rest 30 seconds
10 squat cleans
10 split jerks
Rest 30 seconds
10 power clean & jerks
Workout of the Day
WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups
Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Weekend Partner WOD!
“Hold This While I Burpee”
Perform as many reps as possible in three separate 5-minute intervals of:
burpees
While one partner performs burpees, the other must maintain the hold designated for that 5-minute round. If the hold is lost, or if the partner team decides, roles switch, and the previously “holding” partner will resume the burpee count for the team while the previously burpee-ing partner assumes the hold.
During the first 5-minute interval, the hold is a hanging knee raise
During the second 5-minute interval, the hold is a prone plank
During the third 5-minute interval, the hold is with a barbell overhead
Rest 1 minute between rounds
Score is determined by the total number of reps multiplied by the average of the weight used for the overhead hold.
Post your scores to the Whiteboard.
Workout of the Day
5 efforts, each for time of:
500 Meter Row
Post your scores to the Whiteboard.
Transfer your data from here.
Deficit decline pushups: They’re a lot harder than you’d think! Great job, Tyler! Undefeated in the weekend partner WODs!
MWF A.M.
Make up Friday’s WOD; post results there.
Workout of the Day
Deadlift
Find your 10 rep max.
Use a 10-10-10-10-10 rep scheme
Consult the Wendler chart for a projected 10RM based on what you have posted
Post your scores to the Whiteboard.
Transfer your data from here.
John took some cool pics on Saturday. This is one of them. Good work, Tommy!