Workout of the Day

Conditioning:

Run 1.1 mi

This is an all out effort for time.

WOD:

10 rounds for time of:

5 Medicine Ball Slams, 50/35 lbs

10 AbMat Sit-ups

Post times to beyond the whiteboard.

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Gymnastic skill part 1:

10 minutes of handstand/handstand walk practice

Part 2:

Max distance walk or max hold x3

WOD:

Complete as many rounds as possible in 13 mins of:

3 Burpee Box Jump Overs, 24/20 in

5 Toes-to-bars

7 Machine Calories

Post distance and rounds to beyond the whiteboard.

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WOD:

“Wilmot”

6 rounds for time of:

50 Air Squats

25 Ring Dips

Post time to beyond the whiteboard.

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Post times to beyond the whiteboard.

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Strength:

Every 2 mins for 12 mins do:

1 Clean Pull, pick load

1 Power Clean, pick load

1 Squat Clean, pick load

WOD:

3 rounds for time of:

15 Squat Cleans, 135/95 lbs Run,

400 m

Post loss and times to beyond the whiteboard.

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Strength:

Turkish Get-up, 4-4-4-4-4

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 14 mins of:

4 Strict Chin-ups

8 Alternating Kettlebell Swings, 53/35 lbs

12 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Bench Press 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

42-30-18 reps, for time of:

Alternating Dumbbell Snatch, 50/35 lbs

Row Calorie

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3-3-3-3, (superset with & max height split jumps)

WOD:

3 rounds, 1 min per station, for max reps of:

Sledge Hammer Strike, 16/10 lbs

Echo Bike Calorie

Box Jump, 24/20 in

Wall Ball

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Rest one mnute between rounds.

Post loads and reps to being the whiteboard.

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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. Focus hard on a neutral spine and strong hinge at the hip. Maintain torso almost parallel to floor.

WOD:

3 rounds for time of:

Run, 400 m

30 Cossack Squats

15 Toes-to-bars

Post loads and times to beyond the whiteboard.

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Midline:

Tabata L-Sit Hold

Tabata Dead Bug

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:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

D-Ball Over Shoulder, 100/70 lbs

Candle Sticks

Post times to beyond the whiteboard.

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WOD:

Weston

5 rounds for time of:

Row, 1000 m

Dumbbell Farmers Walk, 45/35 lbs, 200 m

R Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m

L Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

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