Partner Conditioning: 4 rounds from time: Row, 300 m D-Ball Hold, 300 m WOD: Complete as many rounds as possible in 15 mins of: 4 Strict Chin-ups 8 AbMat Sit-ups 12 Cossack Squats Post times and rounds to beyond the whiteboard. Leave your partner’s name in the notes/comments on btwb.

Midline: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: For 4 cycles: AMRAP in 3 mins of: 2 Wall Walks 8...

WOD: DVB For time: Medicine Ball Run, 20/14 lbs, 1 mi — then — 8 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft — then — Medicine Ball Run, 20/14 lbs, 800 m — then — 4 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft — then...

Strength: Every 2 mins for 14 mins do: 1 Clean Pull-1 Power Clean-1 Squat Clean, progressive load WOD: 8 Alternating Pistols 8 rounds for time of: 4 Dumbbell Hang Power Cleans, 50/35 lbs 16 Double Unders Post loads and times to beyond the whiteboard.

Conditioning: Each for time: Row: 5x 250 m Rest 1:30 between efforts. WOD: Complete as many rounds as possible in 15 mins of: 5 Strict Toes-to-bars Bear Crawl, 20 yd 10/8 Machine Calories Post times and rounds to beyond the whiteboard.

Strength: Close Grip Bench Press 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: 10 Deadlifts, 225/155 lbs 10 Ring Dips 10 Box Jumps, 30/24 in Post loads and times to beyond the whiteboard.

Strength: Back squat, 5-5-5-5-5 Use the first two sets as loading sets and the final three as true working sets closer in weight, but all heavy. WOD: 3 rounds for time of: Run, 400 m 11 Back Squats, 155/105 lbs 7 Burpee Pull-ups Post loads and times to beyond the whiteboard.

Conditioning: Death By Machine Calorie With a continuously running clock perform: 1 Machine Calorie in the first 1 min 2 Machine Calories in the second 1 min 3 Machine Calories in the third 1 min … Continuing this for as long as you are able. WOD: 100-50-25 reps, for time of: Double Unders Russian Kettlebell...

Midline: Standing Teapot, 24-24-24-24-24 WOD: 9-8-7-6-5-4-3-2-1: D-Ball Over Shoulders, 100/70lbs GHD Sit-ups Post loads and times to beyond the whiteboard.

WOD: Coffland For time: Pull-up Bar Hang, 6 mins Every time you break complete: Run, 800 m 30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the...