Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

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 as possible, and be assessed based on time. If this is your first time sprinting in a long time, do not start your first effort until you have thoroughly warmed up, and do not try for your fastest time on your first effort. Begin at about 1/2 speed for the first one, and try to get faster each time, hitting about max capacity by effort # 5. Having a partner with a stopwatch is very helpful on this one.

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

Workout of the Day

For time:

5k Run

Workout of the Day
Weekend Partner WOD!

With partner, complete as many reps as possible of:

Synchronized walking lunge steps (one partner holds a medicine ball overhead, 20#/14#)
Medicine ball clean shrug passes, 10 reps every 20 meters

The medicine ball must be transferred from one partner to the other when desired or if it touches or falls below the top of the head of its carrier. Transfers must be made using the medicine ball clean shrug pass and can be added to the total rep count.

then
Plank off!

1 minute of plank holds in each of these positions:

Forward on hands
Left side on hand
Right side on hand
Forward on elbows
Left side on elbow
Right side on elbow

If both partners maintain the plank position for the full minute, a 10-rep bonus will be applied to their WOD score. If only one partner succeeds in holding the plank for the full minute, that team receives a 5-rep bonus. No bonus will be awarded if neither team member is able to maintain the prescribed plank position for the entire minute.

Workout of the Day
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.