Workout of the Day
Complete as many rounds as possible in 18 minutes of:

200m sprint
5 pullups
10 pushups
15 back squats
20 standing hip extensions (weighted)

Use the same weight for the back squats as for the hip extensions: L4=45#, L3=35#, L2=25#, L1=15#
If subbing ring rows for pullups, double the number of reps performed for that movement.

Rhetoric Basketball
Split Jerk
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Sumo Deadlift
Find your 5 rep max.
Use an 8-7-6-5-5 rep scheme
then
Max Rep Kipping Pull-ups

Compare to 150904

Rhetoric Basketball
“Gwen”
Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. These MUST be unbroken sets, but they are NOT FOR TIME! Be sure to reference the compare-to page to set your load for this WOD.
then
Max Rep Kipping Pull-ups

Compare to 151110

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Tabata This Barbell with Me, Partner!

4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements:

Front squats
Bent-over rows
Shoulder-to-overheads
Sumo deadlift high pulls

One partner works while the other rests. Scored is the combined total of reps for all rounds together.

Rhetoric Basketball
Thruster
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme.

Look at data from 151111 to inform your starting load decision.

Post your results to the Whiteboard.

Transfer your data from here.

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Workout of the Day

8 efforts, each for time of:

100 Meter Run
Rest as needed between efforts

Compare to 150917.

Rhetoric Basketball
21-15-9 reps for time of:
Deadlifts, 1 1/4 bodyweight
Box jumps, 24″ box

Using the same weight increase protocol as “Grace,” begin this WOD with 75% bodyweight and steadily work your way up, week by week, to Rx. Compare to 151106.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
“Tiki”
10-9-8-7-6-5-4-3-2-1 reps for time of:
pushups
supermans
situps
squats

Sprint 20m bewteen couplets.

Compare to 150818.

Rhetoric Basketball
“Isabel”
30 reps for time:
Snatch (135 lbs)

Compare to 151113.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
“100 Pushup Challenge”
For time: perform 100 pushups
Rest as needed, then
“100 Squat Challenge”
For time: perform 100 squats
Rest as needed, then
5 efforts to find Max Distance Broad Jump

Post your results to the Whiteboard.

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