Workout of the Day
In front of a clock set for 9 minutes, perform as many sets of consecutive double-unders as possible. Log your longest string of unbroken double-unders during the 9 minutes.
then
“Josh”
For time:
21 Overhead squats (95 lbs)
42 Pull-ups
15 Overhead squats (95 lbs)
30 Pull-ups
9 Overhead squats (95 lbs)
18 Pull-ups

Post your scores to the Whiteboard.

Transfer your data from here.

---

Workout of the Day
For time and with a partner:
100 pullups
25m weighted sled pull downhill, backwards pull
25m weighted sled pull uphill, forward pull
100 pushups
25m weighted sled pull downhill, backwards pull
25m weighted sled pull uphill, forward pull
100 situps
25m weighted sled pull downhill, backwards pull
25m weighted sled pull uphill, forward pull
100 squats
25m weighted sled pull downhill, backwards pull
25m weighted sled pull uphill, forward pull

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
Front Squat
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme
Aim for a max load by round 4, then reduce load to 60-70% of that load for rounds 5 & 6.

Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.

Workout of the Day
5 rounds for reps of:
1 minute of box jumps, 24/20-in. box
1 minute of wall-ball shots, 20/14-lb. ball @ 10’/9′ target
1 minute of rowing (calories)

Rest 1 minute

Post total reps completed

Post your scores to the Whiteboard.

Transfer your data from here.

---

 

Workout of the Day
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 GHD sit-ups (hand-to-floor)

L4=Rx
L3=95/65
L2=75/55 – GHD sit-ups to horizontal
L1=65/45 – Abmat sit-ups
Post your scores to the Whiteboard.

---