Workout of the Day

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.

WOD:

7 rounds for time of:
14 Hand-to-Hand Russian Kettlebell Swings, 53/35 lbs
Bear Crawl, 20 yd

Post loads and times to beyond the whiteboard.

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Midline:

For quality:
Wall Handstand Hold, 2 mins
Static Pull Up Hang, 3 mins
Plank Hold, 4 mins

WOD:

Complete as many rounds as possible in 15 mins of*:
3 Double Dumbbell Devil Press, 35/25 lbs
6 Pistols
9 Hurdle jumps, 20/18inches, (pvc on bench/box)

*every 3 rounds perform a 80m shuttle run

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WOD:

Bell

3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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Strength:

3-Position Power Snatch 1-1-1-1-1

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

WOD:

21-15-9 reps, for time of:
Power Snatch, 95/65 lbs
Ring Dip

Post loads and times to beyond the whiteboard.

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WOD:

For time:
50/40 Machine Calories
40 Cossack Squats
30 Burpee Over Bars
20 Toes-to-bars
10 Power Cleans, 155/105 lbs
5 Rope Climbs
10 Power Cleans, 155/105 lbs
20 Toes-to-bars
30 Burpee Over Bars
40 Cossack Squats
50/40 Machine Calories

Post times to beyond the whiteboard.

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Strength:

Sumo Deadlift 5-5-5-5-5

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

WOD:

3 rounds for time of:
75 Double Unders
15 Dumbbell Push Press, 50/35 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Front Rack Lunge 10-10-10-10-10

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

WOD:

Complete as many rounds as possible in 13 mins of:
5 D-Ball Squats, 100/70 lbs
7 AbMat Sit-ups
9 Box Jumps, 24/20 in

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Run 1.1 mi

This is an all out effort for time.

WOD:

Every 1 min for 10 mins, alternating between:

30 Russian Kettlebell Swings, 70/53 lbs

13 Push-ups

*for any missed rounds, perform 1000m row

Post times and reps to beyond the whiteboard.

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Midline:

Tabata Alternating Contralateral Dead Bug
Tabata R Side Plank
Tabata L 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:

Death By Wallball

With a continuously running clock perform:
1 Wallball, 20/14 lbs in the first 1 min
2 Wallballs, 20/14 lbs in the second 1 min
3 Wallballs, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.

Post rounds and reps completed to beyond the whiteboard.

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GYM DOG

Skill:

Rope climb

WOD:

“GYM DOG”

Complete as many rounds as possible in 20 mins of:
8 Alternating Dumbbell Snatches, 70/53 lbs
4 Box Jumps, 30/24 in
1 Rope Climb
4 Cone Suicide Run, 20 yd

Post rounds to beyond the whiteboard

Recently we lost Janet and Chief’ said goodbye to their dog Sadie. She had a very aggressive lung tumor.

We are comforted by knowing how much joy she brought to others and put smiles on so many faces. Sadie we will always love you

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