Workout of the Day

Team Strength:

In teams of 3-5, Complete as many rounds as possible in 12 mins of:

Single Arm Overhead Carry, pick load*, 40 yd

*as heavy as possible either a stacked lockout

**wait for next athlete in bushman’s pose

WOD:

Death By” – Medicine Ball Slams : 1 rep + 1 rep / 1 min

With a continously running clock perform:
1 Medicine Ball Slam, 50/40 lbs in the first 1 min
2 Medicine Ball Slams, 50/40 lbs in the second 1 min
3 Medicine Ball Slams, 50/40 lbs in the third 1 min
…
Continuing this for as long as you are able.

Post loads and times to beyond the whiteboard.

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WOD:

Complete as many rounds as possible in 41:20 of:
100 Box Step-ups, 20 in
20 Burpees
30 Sit-ups
40 Air Squats

Post rounds to beyond the whiteboard.

As many reps as possible (AMRAP) in 41 minutes 20 seconds representing the 412 first responders who lost their lives on 9/11.

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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, 115/75 lbs
Strict Ring Dip

Post loads and times to beyond the whiteboard.

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Team Speed:

In teams of 3-5, Complete as many rounds as possible in 13 mins of:

Sled Push High Handle, 240/175 lbs, 20 m

WOD:

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

Post rounds and times to beyond the whiteboard.

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Strength:

Bulgarian Split Squat 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 12 mins of:
5 Dumbbell Push Press, 50’s/35’s lbs
10 AbMat Sit-ups
10 Grappling Sit Throughs

Post loads and rounds to beyond the whiteboard.

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WOD:

Hotshots 19

6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Post times to beyond the whiteboard.

• 6 rounds: Honoring the month of June.
• 30 air squats: Honoring the 30th of June.
• 19 power cleans: Honoring the 19 fallen firefighters.
• 7 pull-ups & 400m run: Core standard physical requirements/milestones associated with being a hotshot crew member

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Strength:

Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
One Arm Row With Pause / Bottom And Top 16-16-16-16-16, using heaviest weight per set

WOD:

8 rounds for time of:
21 American Kettlebell Swings, 53/35 lbs
Bear Crawl, 20 yd

Post loads and times to beyond the whiteboard.

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Team Stremgth:

Complete as many rounds as possible in 12 mins of:
4 D-Ball Bear Hug Squats, pick load
D-Ball Bear Hug Carry, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:
15/12 Machine Calories
10 Alternating Pistols
1 Rope Climb

Post rounds to beyond the whiteboard.

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WOD:

Marston

Complete as many rounds as possible in 20 mins of:
1 Deadlift, 405/285 lbs*
10 Toes-to-bars
15 Bar Facing Burpees

*work up to a ceiling of 85% 1 RM; or an 8/10 RPE

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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Strength:

Hang Power Clean 3-3-3-3-3

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:
Hang Power Clean, 135/95 lbs
Box Jump, 30/24 in

Post loads and times to beyond the whiteboard.

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