Workout of the Day
3 rounds for time of:
30 sumo deadlift high-pulls @ 1/3 BW
20 supine burpees with a 10# medicine ball
15 thrusters @ 1/3 BW

For the supine burpees, begin from the standing position holding the medicine ball securely overhead. Lower yourself to a seated position and lay back holding the medicine ball as in performing a regular, un-anchored sit-up (foot position may be as preferred). Make sure the ball contacts the floor beyond your head and that your shoulder blades make contact with the floor as well at the bottom of the movement. Perform a sit-up with the medicine ball held securely in front of you until it makes contact with your toes. Then rise quickly to a jumping position with the ball still held overhead. Repeat.

Post your results to the Whiteboard.

Transfer your data from here. If you could not complete all 3 rounds, DO NOT mark Rx! Just note when you stopped, how much you had completed when you stopped, and the weights you used. In the notes section, you may annotate Rx weight (if you truly used 1/3 of bodyweight) as per this example: “2 rounds, Rx @ 35#” or whatever the data show for you.

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Workout of the Day
Partner WOD!

Based on “Scooter”

Perform as many rounds as possible in 25 minutes of:
20 double-unders
10 pullups
10 pushups
1 run around the outside perimeter of the gym

For this AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day
Push Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme.
then
Max Plank Hold

Post your max plank hold time and max weight to the Whiteboard, and note the weights used in the ascent toward your max effort in the area usually used to note modifications from Rx.

Transfer your data from here.

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Workout of the Day
“Karen”
For time:
150 Wall-ball shots
then
Max Rep Push-ups

Post your scores to the Whiteboard.

Transfer your data from here. Remember that “Rx” is only reserved for when you make it to 20# @ 10′ for males, and (unofficially) 14# @ 9′ for females, although many females (eventually) choose to just track their performance at men’s Rx for simplicity’s sake.

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Workout of the Day
3 rounds for time of:

800m run
12 reps bench press @ 65-100% bodyweight
12 strict pull-ups

Post weight used and any modifications to the Whiteboard.

Transfer your data from here. Logic athletes: Don’t forget to subtract the 4:00 delay from what the clock showed at the finish if you were in group 2!

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Workout of the Day
4 rounds for time of:

50-ft. walking lunge with overhead weight (@20-25% of 5RM split jerk)
21 burpees

Also, read this.

Post your scores to the Whiteboard.

Transfer your data from here.

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