Workout of the Day
4 rounds for as many reps as possible:
1 minute double-unders
1 minute pull-ups
1 minute double-unders
1 minute overhead walking lunge steps (45/35 lb. plate)
Rest exactly 1 minute between the 2nd and 3rd rounds
Post your scores to the Whiteboard.
Workout of the Day
Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Transfer your data for the week from here.
Workout of the Day
Every minute on the minute for as long as possible:
2/3 bodyweight Bear complex, 1 rep
Bench dip, 1 rep
Add an extra rep of bench dip for every subsequent minute until no longer able
Post your results to the Whiteboard.
Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Compare to 180504
Post your results to the Whiteboard.
Workout of the Day
In front of a clock set for 14:00
Run 100 meters
1 pull-up
Run 100 meters
2 pull-ups
Run 100 meters
3 pull-ups
Run 100 meters
4 pull-ups…
Continue with this pattern, adding 1 rep of pull-up on every subsequent round until the 14:00 time limit has expired.
then
Max duration handstand hold (Compare to 180531)
Post your scores to the Whiteboard.
Workout of the Day
From 0:00-1:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 1:00-2:00, perform 2 one-legged squats, alternating legs
From 2:00-3:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 3:00-4:00, perform 4 one-legged squats, alternating legs
From 4:00-5:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 5:00-6:00, perform 6 one-legged squats, alternating legs
From 6:00-7:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 7:00-8:00, perform 8 one-legged squats, alternating legs…etc.
Continue this pattern, alternating between the row/push-ups and one legged squats, adding 2 reps of squat for each subsequent interval until no longer able. Score is the last successfully completed round + any additional reps completed during the failed round. There is a 12:00 work requirement for this workout. Any time remaining between a failed round (or half round) and the 12:00 generates a cumulative forward plank hold requirement. For example, if an athlete successfully completes 4 rounds (8:00), but then fails to complete all the push-ups during the subsequent round, the plank hold requirement is established from the end of the failed minute, in this case the “half-round” (9:00) to 12:00, so, 3:00 of plank hold.
then
As many attempts as desired to find:
Max Rep Strict Pull-ups
Post your scores to the Whiteboard.