Workout of the Day

Team Speed:

Complete as many rounds as possible in 14 mins of:
Assault Runner, 100 m

WOD:

Complete as many rounds as possible in 14 mins of:
7 Feet Elevated Ring Rows
14 Hand to hand KB swings, 53/35 lbs
14 AbMat Sit-ups

Post 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:

As many reps as possible in 12 mins of:
2 Alternating Dumbbell Snatches, 50/35 lbs
2 Burpee Box Jump Overs, 30/24 in
4 Alternating Dumbbell Snatches, 50/35 lbs
4 Burpee Box Jump Overs, 30/24 in
6 Alternating Dumbbell Snatches, 50/35 lbs
6 Burpee Box Jump Overs, 30/24 in
…
Continue adding 2 reps each round to each movement until time expires.

Post loads and reps to beyond the whiteboard z

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Strength;

Back squat, 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:
Any Machine Meter, 500 m
21 Wallballs, 20/14 lbs
12 Pull-ups

Post loads and times to beyond the whiteboard.

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Conditioning:

Each for time:
Row: 3x 500 m

Rest as needed between efforts.

WOD:

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
6 Dumbbell Box Step Overs, 50/35 lbs
9 Machine Calories

Post times and rounds to beyond the whiteboard.

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Team Strength:

Complete as many rounds as possible in 13 mins of:
Farmer Carry, 106/70 lbs, 20 yd
Bear Crawl, 20 yd

WOD:

5 rounds for time of:
25/20 Machine Calories
10 D-Ball Squats, 100/70 lbs

Post rounds and times to beyond the whiteboard.

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Midline:

Buy in/Cash out:

100 hollow rocks

WOD:

Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar Facing Burpees

Post rounds to beyond the whiteboard.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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Strength:

Hang Power Snatch 3-3-3-3-3

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

WOD:

Open WOD 11.1/14.1

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Post loads and rounds to being the whiteboard.

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Team Speed:

Complete as many rounds as possible in 14 mins of:
Sled Push High Handle, 220/150 lbs, 20 m

WOD:

Complete as many rounds as possible in 15 mins of:
4 Strict Chin-ups
8 Hand Release Push-ups
16 Single Arm Overhead Walking Lunges, 50/35 lbs

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:

50-40-30-20-10 reps, for time of:
Machine Calorie
Russian Kettlebell Swing, 70/53 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Pause Front Squat (3sec) 3-3-3-3-3

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

WOD:

Elizabeth

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Post loads and times to beyond the whiteboard.

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