Workout of the Day
21-15-9 reps for time of:
Kettlebell swings, 1.5/1 pood
GHD sit-ups
Burpees
then
Complete as many rounds as possible in 2 minutes of:
15′ Rope climb

Post your scores to the Whiteboard.

Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups

Compare to 171121
then
Complete as many reps as possible in 2 minutes of:
Push-ups
Performance standards in accordance with U.S. Army Physical Fitness Test

Compare to 170425

Post your scores to the Whiteboard.

Workout of the Day

Complete any workout from Monday through Thursday and log your results to the day that workout was originally posted.Transfer your data from the week from here.

Workout of the Day
For time:
Run 800 meters
50 Double-unders
Row 200 meters
Run 600 meters
50 Double-unders
Row 400 meters
Run 400 meters
50 Double-unders
Row 600 meters
Run 200 meters
50 Double-unders
Row 800 meters

Post your scores to the Whiteboard.

Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 180425

Post your scores to the Whiteboard.

Workout of the Day
30 Muscle-ups for Time

L4 (Rx): Full ring muscle-ups (kipping is acceptable)
L3: 1:1 ratio bar muscle-up:ring muscle-up (kipping is acceptable)
L2: 2:1 ratio ring row:ring muscle-up; 1:1 ratio full ring dip:ring muscle-up
L1: 2:1 ratio ring row to jump into upright support:ring muscle-up

Rest as needed, then:
Complete as many reps as possible in 2 minutes of:
Abmat sit-ups

Post your scores to the Whiteboard.