Conditioning: Tabata Machine Calorie Tabata Deadbug Tabata Machine Calorie Tabata Hollow Rock 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: Complete as many rounds as possible in 13 mins of: 5 Ring Dips...

Partner Conditioning: In teams of 2, alternating every 30 seconds, Complete as many rounds as possible in 13 mins of: max rep Echo Bike Calories, 30 secs Rest 30 secs WOD: For time: 50 Double Unders 10 Strict Pull-ups * 40 Double Unders 8 Strict Pull-ups 30 Double Unders 6 Strict Pull-ups 20 Double Unders...

DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife...

WOD: AMRAP 41:20: Box Step-ups, Burpees, Sit-ups, and Air Squats Complete as many rounds as possible in 41:20 of: 100 Box Step-ups, 20 in 20 Burpees 30 Sit-ups 40 Air Squats If you have a vest, wear it.

Team Speed: Complete as many rounds as possible in 14 mins of: Sled Push Low Handle, 175/130 lbs, 20 m WOD: Complete as many rounds as possible in 15 mins of: 5 Toes-to-bars 7 Box Jump Overs, 20/18 in 9/7 Machine Calories Post rounds to beyond the whiteboard.

Strength: Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets WOD: 3 rounds for time of: Run, 400 m 16 Alternating One Arm Dumbbell Devil Press, 50/35 lbs Post loads and times to beyond the whiteboard.

Strength: Front Squat, 5-5-5-5-5 WOD: 5 rounds for time of: 11 D-Ball Squats, 100/70 lbs 7 Bar Muscle-ups Post loads and times to beyond the whiteboard.

Strength: Double Dumbbell Bent Over Row 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: Row / Ski Erg, 300 m 10 Feet Elevated Ring Rows 2 Wall Walks Post loads and times to beyond the whiteboard.

Midline: Tabata Dead Bug Tabata R Side Plank Tabata Left 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: 5 rounds for time of: 10 Deadlifts, 225/155 lbs 21 Push-ups Post rounds...

WOD: Morrison 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood Post time to behind the whiteboard. U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on...