Workout of the Day
For time:

Row 5km

Compare to 160930

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Workout of the Day
300 Russians

For time and with a partner, complete 300 combined reps of Russian kettlebell swings, 1.5 pood/ 1 pood.
Every time the partner on the kettlebell pauses or sets the kettlebell down, partner’s must perform 10 reps of synchronized burpees and switch roles. The partner who is off of the kettlebell must pull 10 calories on the rower before resting or taking over again on the kettlebell. Time is called whenever 300 reps is reached, or when the last 10 calorie row is completed, whichever happens last.

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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
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.

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Workout of the Day
Deadlift
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme whereby you aim for your maximum load on round 4,and reduce to 60-70% for the final 2 rounds

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Workout of the Day
“Randy”
For time:
75 Power Snatches (75/55)

Compare to 160819

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