Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Deadlift, 65% of recent 5RM
Shoulder-to-overhead (use load from previous week’s shoulder press cashout)
Medicine ball squat clean, 20/14 lb. ball

Post your scores to the Whiteboard.

Workout of the Day
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

Post your data from the week from here.

Workout of the Day
Complete as many rounds + reps as possible in 14 minutes of:
Run 200 meters
12 Kettlebell swings (see levels)
6 Pull-ups (see levels)

L4: KB 2 pd/1.5 pd; chest-to-bar pull-ups
L3: KB 1.5 pd/1 pd; chin-over-bar pull-ups (no banding)
L2: KB 1.25 pd/ .75 pd; banded chin-over-bar pull-ups
L1: KB <.75 pd/ <.5pd; jumping pull-ups
then, cashout with:
Max duration handstand hold (wall-supported)

Post your scores to the Whiteboard.

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

Compare to 180216 or 170705

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Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Compare to 170817
then
Three sets to muscle failure of:
Shoulder Press
Rest as needed between sets
L4: 95/65
L3: 75/55
L2: 55/35
L1: 35/25
Log reps for each separate attempt and load used
Post your scores to the Whiteboard.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Separate tabs are also available for logging a partner or team effort in Whiteboard.

Compare to 170527

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Post your results to the Whiteboard.