Workout of the Day

Team conditioning:

In teams of 3, Complete as many rounds as possible in 13 mins of:

12/9 Row Calories

4 cone Suicide Sprints

WOD:

5 rounds for time of:

30 Med Ball Uneven Squats, 50/40 lbs

15 Ring Dips

Post rounds and times to beyond the whitey.

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Strength:

Shoulder press, 3-3-3-3-3

WOD:

“Diane”

21-15-9 reps for time:

Deadlifts, 225/155lbs

Handstand pushups

Post loads and times to beyond the whiteboard.

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Strength:

Tempo front squats, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Kossacks Squats, 53/35 lbs

15/12 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Strength:

Single Arm Dumbbell Bent Over Row, 10-10-10-10-10

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

WOD:

50-40-30-20-10 reps, for time of:

Bench Dip

Split Jump

Russian Twist, 20/14lbs

Post loads and times to beyond the whiteboard.

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Midline:

In teams of 3, scale up or down as appropriate

Complete as many rounds as possible in 14 mins of:

Banded Suitcase Carry, 53/35 lbs, 50 yd

WOD:

In teams if 2, alternating movements every 2 minutes with 30 seconds of res between rounds:

3 rounds, 2 mins per station, for max reps of:

Machine Calorie

Wallball, 20/14 lbs

Rest 30 secs

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Post total reps to beyond the whiteboard.

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Midline:

100 hollow rocks

WOD:

TK

Complete as many rounds as possible in 20 mins of:

8 Strict Pull-ups

8 Box Jumps, 36/30 in

12 American Kettlebell Swings, 2/1.5 pood

Post rounds to beyond the whiteboard.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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Strength:

Tall clean, 3-3-3–3-3

WOD:

5 rounds for time of:

10 Hang Squat Cleans, 135/95 lbs

10 Ring Dips

Post loads and times to beyond the whiteboard.

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Speed:

In teams of 3-5, AMRAP in 13 minutes:

20y low handle sled push, 175/130lbw

WOD:

Complete as many rounds as possible in 15 mins of:

30 Double Unders

7 Dumbbell Push Press, 50’s/35’s

1 Rope Climb

Post rounds to beyond the whiteboard.

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Strength:

Deadlift, 5-5-5-5-5

WOD:

4 rounds for time of:

27/21 Machine Calories

15 Pull-ups

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3~3-3-3

WOD:

Complete as many rounds as possible in 12 mins of:

12 Alternating Dumbbell Snatches, 50/35 lbs

12 Single Arm Overhead Lunges, 50/35 lbs

12 Burpees

Post loads and rounds to beyond the whiteboard.

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