Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
Month: May 2016
TUESDAY 160531
Workout of the Day Perform as many reps as possible in 10 minutes of: Hang clean and jerks Burpees Switch between the two movements every minute on the minute. It does not matter which movement you begin with. Use the…
MONDAY 160530
Workout of the Day “Michael” 3 rounds for time of: Run 800 meters 50 Hip Extensions 50 Sit-ups Workout of the Day Alternative “Half Mike” 3 rounds for time of: Run 400 meters 25 Hip Extensions 25 Sit-ups Bad Wx…
FRIDAY 150527
Workout of the Day In front of a clock set for 7 minutes, perform 10 hang power cleans with an unloaded bar, then complete 10 walking lunge steps with the bar in the front rack position. Once the walking lunge…
THURSDAY 160526
Workout of the Day 3 Rounds for time of: 200m Trail run 20 Box jumps, 24″/20″ 20 Pushups
WEDNESDAY 160525
Workout of the Day Back Squat 5-5-5-5-5 reps Post your heaviest set. Note the loads for the entire session in the area designated for modifications. All participants may mark “Rx” for this WOD.
TUESDAY 160524
Workout of the Day Complete as many rounds as possible in 15 minutes of: Russian kettlebell swings (24 kg/16 kg), 15 reps Toes to bar, 15 reps Burpees, 15 reps
MONDAY 160523
Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups
FRIDAY 160520
Workout of the Day 10 efforts, each for time of: 40-yard Dash Rest as needed between efforts The 40 Yard Dash will help to assess linear speed and explosion. The athlete will measure out and run 40 yards as fast…
WEDNESDAY 150618
Workout of the Day: “The Hundred Challenges” “The Hundred Pushup Challenge” For time, perform 100 pushups then “The Hundred Situp Challenge” For time, perform 100 situps then “The Hundred Squat Challenge” For time, perform 100 squats