Workout of the Day
10 efforts, each for time of:
50 meter sprint
Rest as needed between efforts
MWF 7:30
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Shoulder Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Medicine ball pushups–the aftermath!
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
25 sumo deadlift high pulls
20 medicine ball trunk twists
15 elevated pushups with feet on medicine ball
Post your scores to the Whiteboard.
Transfer your data from here.
So, the pushups won’t be quite like this…but kinda.
Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
Post your scores to the Whiteboard.
MWF A.M.
Complete as many rounds as possible in 15 minutes of:
250m row
20 medicine ball trunk twists (14#/20#)
15 pushups with feet on medicine ball
Post your scores to the Whiteboard.
The 7:30 am athletes knocking out some thrusters during Freezing Friday Fran-day. Not a bad way to start the day (if you want the rest of the day to seem easy and comfortable by comparison)!
Workout of the Day
Head-to-head competition WOD!
Partners oppose each other for this workout.
5 rounds for reps, alternating movements at one-minute intervals, of:
Sumo deadlift high pull
Farmer’s carry lunge steps
During each round, one partner works while the other rests and counts reps. At the conclusion of each minute, the work/rest roles switch, and the opponent attempts to match or beat his or her opponent’s rep count for that movement in that round. Movements alternate after every two-minute period. So, during the first 2 minutes, each partner will take turns performing 1 minute of sumo deadlift high pulls; then in the following 2 minutes each partner will take turns performing 1 minute of farmer’s carry lunge steps until each exercise has been completed by both participants 5 times.
MWF 7:30
“Fran”
21-15-9 reps, for time:
Thruster (95(m)/65(f) lbs)
Pull-ups
Post your total rep count and how many rounds won/lost to the Whiteboard.
Transfer your data from here.
