Workout of the Day 1
“Wittman”
7 rounds for time of:
15 Kettlebell swings (1.5/1 pood)
15 Power cleans (95/65 lbs)
15 Box jumps (24″/20″ box)
Or…
Workout of the Day 2
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups
Post your scores to the Whiteboard.
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Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65 lbs)
Post your scores to the Whiteboard.
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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.
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Workout of the Day
“Dead Row” Ascending Ladder
In front of a clock set for 25 minutes:
Row 100m
Deadlift, 1 rep
Row 200m
Deadlift, 2 reps
Row 300m
Deadlift 3 reps…etc.
Continue on this work pattern increasing the row distance by 100 meters and the deadlift reps by 1 every round until the 25 minutes have expired. The deadlift load should be “heavy.” Score is total distance rowed + (load x reps).
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Push Press
7-7-7-7-7-7
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Workout of the Day
21-15-9 reps for time of:
Power cleans
Burpees over the barbell
Chest-to-bar pull-ups
For the power clean load, use 70% of your recently established 5RM for that movement. If you do not have a recent 5RM, use the projected 5RM from your Wendler chart. Absent these two options, test a load with which you could complete 15-20 reps unbroken.
Post your scores to the Whiteboard.
Transfer your data from here.