Workout of the Day
Workout of the Day
Ring Dip Biathalon
For time:
18 Ring dips
Run 400 meters
15 Ring dips
Run 400 meters
12 Ring dips
Run 400 meters
For every break on the dips, perform 5 steps walking lunge at the start of the next 400m run.
Compare to 170608
Post your scores to the Whiteboard.
Workout of the Day
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Workout of the Day
“Randy”
For time:
75 Power Snatches (75/55 lbs)
Compare to 170606
Cashout with 3 sets of 5 reps of Romanian deadlifts, taking a full 5 seconds on each descent. Use a load equal to or greater than what you used for DT. Rest as needed between sets.
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Workout of the Day
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
Compare to 170605
Post your scores to the Whiteboard.
Workout of the Day
Running Chipper
For time:
Run 200m, then perform 30 reps of each of the following:
Burpees
Box jumps, 30″/24″
Chest-to-bar pullups
Goblet squats, 1.5 pood/ 1 pood
Hand release pushups
Medicine ball situps, 20# ball/ 14# ball
Run 200m upon completion of each exercise movement. Compete the movements in any order desired, but do not move on the next task until all reps of the previous movement have been performed and the 200m run for that round has been completed.
Post your scores to the Whiteboard.
Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.
Transfer your data from the week from here.