Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then Max duration plank hold
Month: July 2016
FRIDAY 160729
Workout of the Day “Grace” 30 reps for time: Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.) Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription…
THURSDAY 160728
Workout of the Day Muscle-Up Biathlon For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *At the Games, each time the athlete broke a set of muscle-ups, he or she had to run a 200-meter…
TUESDAY 160726
Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound…
MONDAY 160725
Workout of the Day “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Level 4: As listed above Level 3: 105# (Full women’s Rx) Level…
FRIDAY 160722
Workout of the Day 5 rounds for max reps of: 30 seconds medicine ball thruster throws 30 seconds bench press Rest 30 seconds between movements Level 4: 20# ball; 115# bench press Level 3: 20# ball; 95# bench press Level…
THURSDAY 160721
Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups
WEDNESDAY 160720
Workout of the Day Squat Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Workout of the Day Extension (optional) Weighted Pull-up Find your 1 rep max. Use a 1-1-1-1-1 rep scheme Perform each rep during the rest…
TUESDAY 160719
Workout of the Day Five efforts each for time of: 500 Meter Row Rest as needed between efforts
MONDAY 160718
Workout of the Day For time: 21 Pullups Deadlift, 21 reps Run 400 meters 15 Pullups Deadlift, 15 reps Run 400 meters 9 Pullups Deadlift, 9 reps Run 400 meters Level 4: 1-1/4 Bodyweight deadlift Level 3: Bodyweight deadlift Level…