Workout of the Day
“Diane” for beginners
21-15-9 reps, for time:
Sumo-deadlift (85% of 5RM)
Handstand push-ups
Post your times, weights used, and modifications to the Whiteboard.
Transfer your data from here.
When one eats wedding cake, it is always preferable to squat with it first!
…wait a minute! Weren’t there 2 plates, Jared?…Jared?
Workout of the Day
As many reps as possible in 7 minutes of:
Strict burpees
For strict burpees, from a standing position, bend down to place hands immediately outside of feet, kick legs straight back in a strict push-up position, perform a strict push-up, return feet swiftly back to just outside of hands, then stand up explosively, resulting in a jump with hands coming together overhead at the top of the jump. Count only those burpees that fit these qualifications. Any deviations are no-reps.
Post your scores to the Whiteboard.
Workout of the Day
Partner WOD!
Complete as many reps as possible in 12 minutes of:
Box jumps
While one athlete is completing jumps, the other athlete must complete 5 reps of bear complex. Once the 5 reps are complete, the athletes switch stations, and the jump count is resumed by the partner. This pattern continues until the 12 minutes have been exhausted.
Rx weights for bear complex: Level 4 (RBv) = 65#; Level 3 (RBjv & RGv) = 45#; Level 2 (LBv & RGjv) = 35#; Level 1 (LB/LG) = 25#
Rx heights for box jumps: Level 4 = 24″; Level 3 = 20″; Level 2 = 18″; Level 1 = 16″
Post your scores to the Whiteboard.
Transfer your data from here. Note total reps of box jumps, and place name of your partner in modifications section along with your box height and B.C. weight.
Keeping it under control in the overhead. Recte factum, Bridget!
Workout of the Day
Clean & Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Transfer your data from here. Log failed sets with how many successful reps out of the 5 you achieved and mark with a ‘F’ [example: 65# (F- 3/5)]
Kendall cranking out the pushups. Good midline stability!
Workout of the Day
For time:
Run 400m or 40 double-unders
50 pullups
Run 400m or 40 double-unders
50 pushups
Run 400m or 40 double-unders
50 situps
Run 400m or 40 double-unders
50 squats
Post your scores and any modifications to the prescribed movements to the Whiteboard.
Transfer your data from here.
Erika in the upright support
