Workout of the Day
“100 Situp Challenge”
For time:
100 situps

then

1 Mile Run

Post your times for each event separately to the Whiteboard.

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Workout of the Day
Fight Gone…Not That Well.

3 rounds for reps, 1 minute each of:

Ring rows
Bench Dips
Sumo deadlift high pulls, 25#/35#
Wall ball shots, 10# ball, 10’/8′ target
V-ups
Rest

Post your total amount of reps to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Front Squat
Find your 10 rep max.
use a 10-10-10-10 rep scheme

Rhetoric Basketball

Same as above; or “Grace” makeup if not completed on 151117

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
4 3-min. rounds of:

Run 400m
max reps burpees (rounds 1 & 3)
and
max reps ring rows (rounds 2 & 4)

Rest 3 minutes between rounds

Score each round based on how many reps were completed

Rhetoric Basketball
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

Compare to 151105. Use the same time-based loading protocol as before: If “Grace” was completed in under 5:00 last time, add 10#. If between 5:00 and 6:00, continue with the same weight; if time cap was reached prior to completing all 30 reps, lower the weight on the barbell by 10#. Remember not to mark “Rx” until finally reaching 135# (for some of you, that may come before the end of the school year!)

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
800 Meter Run

Complete three efforts for time; rest as needed between each.

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

As with “Grace,” athletes must be prudent enough to choose a weight they can manage completing the 30 with before the 6-minute time cap. Those who cannot complete all 30 reps before 6 minutes must drop weight by 10# the next time this WOD is programmed.  Those completing the WOD in less than 5 minutes may increase weight by 10# the next time. No one may mark “Rx” until 135# is finally acheived.

Post your results to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Complete as many rounds as possible in 9 minutes of:

3 wall walks
6 wall ball shots
9 medicine ball situps

A complete rep of the wall walk starts at the push-up position, assumes a completely vertical position with hips contacting the wall, and includes the controlled descent back to the push-up position. Any uncontrolled descent constitutes a “no-rep.” Those athletes who scale to a less-than-vertical position for each rep must mark “LROM” (limited range of motion) for that portion of the WOD.

Rx for wall ball shots (same ball used for sit-ups): Level 4=20#@10′; Level 3=15#@9′; Level 2=10#@9′; Level 1=10#@8′

Rhetoric Basketball
Thruster
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme; compare to 150925

Post your scores to the Whiteboard.

Transfer your data from here.

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