Workout of the Day

WOD:

Jenny

Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

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Strength:

Hang Power Clean 2-2-2-2-2

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

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up

Post loads and times to beyond the whiteboard.

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Team Conditioning

Complete as many rounds as possible in 12 mins of:
12/9 Ski Ergs
Farmer Carry, 106/70 lbs, 30 m

WOD:

Complete as many rounds as possible in 15 mins of:
5 Medicine Ball Slams, 50/40 lbs
10 AbMat Sit-ups
10/8 Machine Calories

Post rounds to beyond the whiteboard.

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Strength:

Deadlift 5-5-5-5-5

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

WOD:

For 4 cycles:
AMRAP in 3 mins of:
10 American Kettlebell Swings, 53/35 lbs
5 Burpees

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post loads and rounds to beyond the whiteboard.

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Strength:

Front Squat : 5-5-5-5-5

Front Squat 5-5-5-5-5

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

WOD;

5 rounds for time of:
24 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
12 Toes-to-bars

Post loads and times to beyond the whiteboard.

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Partner Conditioning:

Complete as many rounds as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

*full send, teams of two alternating every 30 seconds for max calories

Team with most calories gets fitaid on the house.

WOD:

Complete as many rounds as possible in 12 mins of:
2 Wall Walks
4 D-Ball Over Shoulders, 100/70 lbs
8 Split Jumps

Post calories and rounds to beyond the whiteboard.

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Strength:

Double Dumbbell Bent Over Row*, 10-10-10-10-10

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

*pause at the top of each rep for 2 slow seconds.

WOD:

8 rounds for time of:
10/8 Machine Calories
8 Alternating Single Arm Devil Press, 50/35 lbs

Post loads and times to beyond the whiteboard.

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WOD:

Holleyman

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Strength:

1x [ 1 Pause Power Snatch + 2 Overhead Squats ]
1x [ 1 Pause Power Snatch + 2 Overhead Squats ]
1x [ 1 Pause Power Snatch + 2 Overhead Squats ]
1x [ 1 Pause Power Snatch + 2 Overhead Squats ]
1x [ 1 Pause Power Snatch + 2 Overhead Squats ]

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

WOD:

Complete as many rounds as possible in 15 mins of:
8 Box Jumps, 30/24 in
8 Cossack Squats
1 Rope Climb

Post loads and rounds to beyond the whiteboard.

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Team Speed:

Complete as many rounds as possible in 13 mins of:
Sled Push High Handle, 240/175 lbs, 20 m

WOD:

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Post rounds and times to beyond the whiteboard.

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