Workout of the Day
“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. This WOD is NOT FOR TIME!

If the you foul on any set at the chosen load, you must retry the entire WOD with a reduced weight to qualify as having completed it. Example: If you complete 15 reps unbroken at 65#, but then cannot complete the second 12-rep set unbroken, you cannot just reduce for that round and retry it; you must reduce the load, for instance, to 55# and start again at the set of 15. Choose wisely!

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Hang Power Snatch
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

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.

Post your results to the Whiteboard.

Transfer your data from here.

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Workout of the Day
5 3-minute rounds of:
5 simulated muscle-ups (ring row to jumping ring dip)
100-yard shuttle sprint (25 yards there and back, 2 times)
Max reps thrusters @ 1/3 bodyweight

Rest 3 minutes between rounds. Post only the number of thrusters completed each round. Note the weight used in notes for Rx. Only mark Rx if you truly used 1/3 of bodyweight for the thrusters.

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

*135# is the eventual goal. Right now athletes will be using a weight with which he can complete all 30 reps in under 5:00. The time cap is 6:00. If the athlete surpasses the time cap, the weight will be lowered by 10# the following week. Once a sub-5:00 time is achieved, the athlete will, the following week, increase his Grace weight by 10# and continue to strive for a sub-5:00. 10# increases are only allowed after passing this 5:00 threshold. No one shall ever mark “Rx” until reaching 135#.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Max Rep Double-Unders
then
“100 push-up challenge”
For time: Perform 100 push-ups.

Squat progression validation and clinic will be ongoing during this time wherein the athlete will validate through sets of 30 squats his or her proficiency in the air squat, then front squat, and, finally, the overhead squat using only a PVC pipe. This portion of the class is unscored.

Post your scores for max reps double-unders and the “100 Push-up Challenge” to the Whiteboard.

Transfer your data from here.

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Workout of the Day
1 Mile Run (Do this some time this weekend if you didn’t get to complete it on Friday).

Compare to 151006

Post your results to the Whiteboard.

Rhetoric Results: M.M. 6:33, B.R. 6:51, J.F. 6:58, T.F. 7:32, R.F. 8:28, M.B. 10:40, F.S. 10:46, E.H. 10:47.

Inclimate Weather Alternative
“Tabata Something Else” -No Pullups Version (Do this some time this weekend if you didn’t get to complete it on Friday).

8 rounds each of 20 seconds work followed by 10 seconds of rest of:

Pushups
Situps
Squats
Burpees

Post your scores to the Whiteboard.

Workout of the Day
Pull-up and double squat ladder

Every minute, on the minute, perform the corresponding number of reps of each movement until no longer able. Perform 1 pull-up and 2 squats during the first minute; then perform 2 pull-ups and 4 squats the second minute, and so on until failure to achieve the prescribed number of reps for the minute you are on. Your score is the highest minute for which you successfully completed all the reps.

Post your scores to the Whiteboard.

Transfer your data from here.

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